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ACT Planning Practice

Mindful Planning & Reflection

Complete during or after your guided meditation session.

1 of 6
1 Present Moment
Arriving
Ground yourself before you plan
Where am I showing up from right now?
"My brain is already running the list." / "I feel behind." / "Scattered — twenty tabs open, none fully loaded."
What's the loudest thing in my head right now?
"Did I send that email?" / "I don't know where to start." / "Part of me wants to skip this and just go DO things."
Check in — what do you notice in your body right now?
Tightness / tension
Restlessness / urgency
Flatness / shutdown
Clarity / readiness
✓ Noted — that awareness is the practice.
2 Self as Context
Stepping Back
You are not your output
What story is my mind telling about me based on this week?
"I'm the person who never follows through." / "I'm so behind this is pointless." / "I did okay — better than usual."
Can I notice that as a story, not a verdict? What does the observer in me see?
"I've had hard weeks before and gotten through them." / "My worth isn't my task list."
3 Defusion
Naming the Thought-Storm
Unhook from the noise without fighting it
Which thought patterns showed up for you this week? Select all that apply.
✓Catastrophizing spiral ✓False urgency hijack ✓Comparison ambush ✓Shutdown whisper ✓Perfection trap ✓Fortune teller ✓Shame spiral ✓Hyperfocus redirect
✓ Named and seen — that's defusion in action.
4 Acceptance
Making Room for the Mess
Not a verdict — just the view
What feeling comes up when you hold something that didn't happen?
Guilt
Exhaustion
Shame
Relief
Frustration
Numbness
✓ Making room for that feeling is the whole practice.
One thing that DID happen — even imperfectly — that I can let count?
"Sent the email at 11pm." / "Showed up for the appointment." / "Didn't cancel the call."
5 Values
The Compass Under the Calendar
Why does any of this actually matter?
What actually matters to you right now? Select what resonates.
✓Being present for family ✓Work I'm proud of ✓Taking care of my body ✓Financial security ✓Creative expression ✓Connection & community ✓Growth & learning ✓Rest & recovery
✓ Those are your compass — keep them close.
Is anything on my list driven by fear or obligation rather than values?
Yes — I can name it
Not sure yet
No — it feels aligned
✓ Honest awareness. That's the first move.
6 Committed Action
Choosing What's Next
Eyes-open, values-anchored, obstacle-aware
Which obstacle is most likely to get in your way?
Interest gap (no novelty/urgency)
Transition problem (can't start from zero)
Invisible wall (unknown block)
Perfection trap (can't do it "right")
✓ Naming the obstacle is half the plan.
One action this week that moves toward what matters — not just the loudest thing?
"Draft the first section — even just an outline." / "Schedule the call I've been avoiding." / "10-min timer — done counts."
Something to release — not carry forward?
"The thing I didn't reschedule — it's gone. Let it go."
I'm releasing it
✓ Released. It no longer has to ride with you.

Download Your Free ACT Planning Worksheets

Print & fill in by hand — a companion to this practice · PDF
🧘

Practice Complete

You showed up. That's the whole thing.
Carry your intention into the rest of your day.

Download Your Free Worksheets

Print & write by hand · PDF
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The Academic Planner: A Tool For Time Management®

Their award-winning, patented calendar layout lets students see school assignments alongside after-school activities — so they can plan exactly when they have time to get work done. Their proven design helps students feel in control, manage their workload, and plan homework time.

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Double Subject Tabs

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Checklists & Cheatsheets

Access free downloads designed to help your child build time management, organization, and study skills — perfect for supporting executive function at home.

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Ryan Baker-Barrett, MS, BCBA, is a Board Certified Behavior Analyst® with 20 years of experience in applied behavior analysis and the founder of Applied Behavioral Health Practice at getadhd.care. He's a published contributor to Springer's Encyclopedia of Autism Spectrum Disorders and an invited speaker for organizations like El Sistema USA at the Longy School of Music, LS Gurdin Consulting, ABA Reimagined, and featured on podcasts like the Neurodivergent Report and Behind the ABA Talk.

As a parent of two boys with ADHD who was diagnosed with ADHD himself at 37, Ryan knows firsthand the struggles that come with ADHD. He also knows what breakthroughs are possible, and he invites you to move past willpower-based advice and into practical, behavior-science-backed strategies.

He believes you can thrive at home, at school, and in life with the right approach.

Ryan Baker-Barrett, MS, BCBA
Applied Behavioral Health Practice
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