Choice Point
The Choice Point, created by Russ Harris, one of the leaders in Acceptance and Commitment Therapy, is a much used visual tool that we can use to clearly evaluate what we do, think and feel that is helpful or unhelpful, and recognize moments where we can make a conscious decision to move towards or away from our values. Our values can provide a foundation on which to make decisions that will lead us towards the kind of life we want to live and the kind of person we want to be, if we consciously spend time thinking about them and align our actions with them. We have included instructions below which is a slight variation on how you would complete it if you were working with a therapist in session, however this modified version is usable and practical and is a good tool to get you unstuck and moving in the right direction.
Understanding the Choice Point
At any given moment, you are at a Choice Point—a place where you can decide how to respond to thoughts, emotions, and situations. Your actions can either:
- Move you toward your values – Engaging in behaviours that align with the person you want to be.
- Move you away from your values – Reacting in ways that may be driven by fear, avoidance, or unhelpful patterns.
Key Elements of the Choice Point
Recognizing the Moment – Becoming aware of when you are at a decision-making point.
Identifying Thoughts & Emotions – Noticing what is influencing your choices.
Understanding Toward vs. Away Moves – Choosing actions that align with your values rather than avoidance-based reactions.
Taking Intentional Action – Making a conscious decision that supports long-term well-being.
Example of a Choice Point in Action
Imagine you feel anxious about attending a social event. You have two options:
Toward Move: Acknowledge the anxiety, remind yourself of your values (connection, growth), and attend the event.
Away Move: Avoid the event, reinforcing fear and isolation.
By recognizing the Choice Point, you can pause, assess, and make a decision that aligns with your values rather than reacting impulsively. It may be useful to complete the Values exercise found here first to help you, then print off the Choice Point Diagram at the bottom of the page and complete using the tips below:
Step 1: Identify the Situation -
What choice/decision are you facing?
What thoughts and emotions arise?
Are there any external pressures influencing your decision?
Tip: Write down the situation in a single sentence to clarify it at the bottom of the printout.
Step 2: Recognizing the Choice Point
Are you moving toward or away from your values?
What do you notice in your body?
Tip: Our bodies are a good source of information, do a body scan - sit quietly and pay attention to the physical sensations that you feel when you are thinking about the different options related to this choice/decision. Take note of what your mind is telling you. You can jot these down at the bottom of the page too. For example, anxiety, sadness, anger.
Step 3: Clarify Your Values
What matters most to you in this decision? (e.g., honesty, security, growth, connection)
How does this choice reflect your long-term well-being?
Tip: Focus on three of your most important values that apply to this decision and write them on the righthand side of page near where is says 'towards'.
Step 4: Exploring Possible Actions
What action moves you toward your values?
What action moves you away from your values?
What are the potential outcomes for each?
Tip: On the righthand side of the page, below your values, write down the kind of things you could do that would align with those values. For example, spend time with friends, exercise, use mindfulness techniques, spend time in nature, do volunteer work, etc. On the lefthand side of the page, take note of your thoughts and feelings and write down the kind of things you usually do when difficult stuff shows up, drink, smoke, scroll, distract yourself, think of ways to avoid the discomfort etc.
Step 5: Make a Conscious Decision
- Pause - give yourself space to respond rather than react. Reactions are often impulsive, driven by immediate emotions whereas responses involves pausing, assessing, and choosing a course of action
- What small step can you take to align with your values?
Review what you have written down. Use this information to see what it is you do when difficult stuff shows up, do you choose moves that take you away from your values or towards? There's no right or wrong on these choices if they are working for you but, if they are not, it is likely that life is not going as well as you would like it. Having this knowledge means we can see our pitfalls, what's working and what is not.
We have included a downloadable Choice Point diagram that you can use to go through the exercise above and fill in, this can then act as a roadmap that you can refer to regularly and often to keep you aware of what you are doing and assess if your actions are leading towards or away from what you want.