Passenger on the Bus Reflection Worksheet: A practical tool for noticing your thoughts, understanding their impact, and choosing actions that align with your values.
This worksheet uses the Passengers on the Bus metaphor from Acceptance and Commitment Therapy (ACT) — an evidence-based psychological approach developed by Steven C. Hayes and colleagues. ACT helps people develop psychological flexibility: the ability to be present with difficult thoughts and feelings, and to take action guided by personal values rather than by unhelpful thought patterns.
The core goal of ACT is not to eliminate difficult thoughts — it is to change your relationship with them, so they have less power to dictate what you do.
This worksheet will help you identify thoughts that cause you to behave in ways that are not in line with your values and steer your bus off course.
If you have any questions, please feel free to email me. If you would like to book an in-person or Zoom/Teams counselling session with me, you can do so by following this link.
Go well
John Belchamber
Managing Counsellor