Use the ACT exposures exercise worksheet to plan a values-based exposure task, decide which safety behaviours to drop, and record what happens afterwards. It is designed for adults or older teenagers working on anxiety, avoidance, phobias, social anxiety, OCD-related avoidance, panic, or confidence-building goals in therapy, coaching, supervision, or personal reflection.
Everyday exposure practice can be easier to follow when the task is linked to personal values rather than just anxiety reduction. The sheet prompts the user to name the exposure exercise they are committing to undertake and to connect it directly with goals that matter to them.
The layout follows an Acceptance and Commitment Therapy approach, with space to identify the safety or avoidance behaviours the person is willing to suspend. This makes it useful for ACT, CBT exposure work, behavioural experiments, graded exposure planning, and relapse prevention discussions.
A further prompt asks the person to make room for uncomfortable thoughts and feelings during the exposure. That wording is particularly suited to clients practising willingness, defusion, acceptance, emotional tolerance, and committed action rather than trying to control or eliminate anxiety before acting.
The lower half of the worksheet provides a simple exposure log. Users can record the exposure activity, date and time, rate the difficulty from 0 to 10, and rate how rewarding it felt to complete the task without reverting to safety behaviours or avoidance strategies.
Therapists, counsellors, CBT practitioners, ACT therapists, and clients can use it between sessions, during therapy reviews, or as a printable self-help exposure tracker. It is especially relevant for people who already understand their avoidance patterns and need a practical form for turning insight into repeated action.
