Finding Clarity with the Choice Point Framework in ACT

Acceptance and Commitment Therapy (ACT) is built on the idea that we can live more meaningful lives when we act in alignment with our values, even in the presence of difficult thoughts and feelings. One of the most practical tools in this approach is Russ Harris’s Choice Point framework.

The Choice Point is a simple visual model that helps us recognize the decisions we make moment by moment. At its core, the framework asks: Is this action moving me toward the kind of person I want to be, or away from it?

In any given situation, we can notice two possible directions. Moving toward means behaving in ways that are guided by our values, such as honesty, kindness, or perseverance. Moving away means acting in ways that help us avoid short-term discomfort but often pull us further from what really matters. For example, choosing to withdraw from a difficult conversation might reduce anxiety in the moment, but it could also erode intimacy and trust over time.

The Choice Point encourages us to pause and become more aware of these patterns. Rather than labeling thoughts and feelings as “bad,” it frames them as natural internal experiences. What matters is whether we allow them to dictate our behavior or choose to respond with intention. Harris often teaches clients to ask: “What’s the next move that takes me toward my values?”

This framework is practical for therapy, coaching, or personal reflection. By repeatedly noticing our “choice points,” we strengthen psychological flexibility,

the ability to adapt to challenges without losing sight of what truly matters. Over time, this mindful awareness can transform even ordinary moments into opportunities for growth and alignment with our deeper values.