Welcome to ACT by Numbers (The Matrix)
Acceptance and Commitment Training (ACT) is about increasing valued, vital living while decreasing your struggle with suffering. While verbal learning is fine, ACT focuses on learning through experience; much like the way you learned to ride a bicycle. Therefore, we use the Matrix point of view to help learn through experience what works to increase valued living and struggle less with suffering.
Learning to increase valued living involves using creative problems solving. In large part the Matrix is a conversational tool that 'loosens' us up for creative problem solving process.
The Matrix has been used to quickly apply ACT in many settings including prisons, schools, mental health centers, and community organizations.
Welcome to this site and enjoy learning about this simple, but powerful little diagram.
Sincerely,
Kevin L. Polk, Ph.D.
Webinars
V for Values
One of the goals of Acceptance & Commitment Training (ACT) is increased valued living. To get started simply look at the list of Values to the left and choose one.
With that simple beginning to will begin your journey into Personal Growth and Development. Then watch the videos. (Note: It will take us a few weeks to create all the videos.)
Don't forget to sign for the email list so you will be the first to now about video updates.
Take care,
Kevin and Jerold
Webinars!
Online Training with Dr. Kevin Polk.
Join Kevin for one of his weekly (almost) ACT Webinars. Click Here
Join Kevin for one of his weekly (almost) ACT Webinars. Click Here
Free course: A Value a Day
Be the first to receive video updates, get the free Newsletter, and be informed about upcoming Webinars.
This course is now based on ACT by Numbers and is unlimited. Day by day you will be taken through the ACT by Numbers process.
Whether you are just learning ACT or you are an expert, you will learn new things from this course.
Diane H. says: This was a valuable training. Not only is the info that Dr.Polk teaches immediately useful in sessions with clients his attention to languaging is refreshing and helpful. I wish that we could implement his training at VA centers across the country! Diane H., Ph.D. Lancaster, PA
Teaching Others
This site is meant for either the person wanting to do Personal Growth for the self, or people wanting to teach it to others. If you are interested in teaching to others, simply print of the Matrix Diagram below and explain the elements (I, II, III, IV and V). If you need help on how to explain an element, watch the videos or sign up for a Free consultation.
The Matrix
Using the Matrix Diagram
1. Choose a Value: any value will do to start.
2. Choose something you can do to move toward the value. For example, Walk for Health.
3. Notice your 5-Senses Experiencing of some object. A pen is good.
4. Put the pen (or other object) down and out of sight and then review your 5-Senses experiencing of the pen in your Mind. Go through each of the five senses in your mind.
5. Notice the difference between 5-Senses Experiencing and Mental Experiencing.
6. Who is noticing the difference between 5-Senses and Mental Experiencing? (Me)
7. Think of moving away from some unwanted mental experience.
9. Think of moving Toward important things.
10. Who is noticing the difference between moving Toward and Away? (Me)
Homework: Notice if you do the planned action from above and notice if you do an away move instead. In other words, Notice if you do or do not do the planned action.
We all make Toward and Away moves every day. They are both part of life. Increasing Valued Living simply involves noticing doing both and noticing what works for valued living.
The films clips on this site will explain the process further, but this it the nuts and bolts of the process.
Take care,
Kevin
2. Choose something you can do to move toward the value. For example, Walk for Health.
3. Notice your 5-Senses Experiencing of some object. A pen is good.
4. Put the pen (or other object) down and out of sight and then review your 5-Senses experiencing of the pen in your Mind. Go through each of the five senses in your mind.
5. Notice the difference between 5-Senses Experiencing and Mental Experiencing.
6. Who is noticing the difference between 5-Senses and Mental Experiencing? (Me)
7. Think of moving away from some unwanted mental experience.
9. Think of moving Toward important things.
10. Who is noticing the difference between moving Toward and Away? (Me)
Homework: Notice if you do the planned action from above and notice if you do an away move instead. In other words, Notice if you do or do not do the planned action.
We all make Toward and Away moves every day. They are both part of life. Increasing Valued Living simply involves noticing doing both and noticing what works for valued living.
The films clips on this site will explain the process further, but this it the nuts and bolts of the process.
Take care,
Kevin
ACT by Numbers Disclaimer
This website is devoted to increasing personal growth and development using Acceptance & Commitment Training (ACT). If you think you are in need of something more than self improvement, such as help with serious anxiety or depression, we urge you to see your local mental health professional or your family doctor. If you are having thoughts of hurting yourself or others, please seek help immediately.
However, if you are simply looking for increased valued living with less struggling with the things that can get in the way of personal growth, you have arrived in the right place. The ACT_by_Numbers website is a collection of videos showing every aspect of our ACT by Numbers system. Simply watch the videos page by page (I, II, II, IV, and V) and you will be taken through this easy personal growth and development system. Each page will have several videos relating to the number on the Matrix.
We will add to and update the videos regularly as we gain more experience with the model. So be sure to sign up for our email list so you will be one of the first to know about the updates.
We have learned ACT from a number of individuals and books. If we know that part of one of our routines comes from one of those sources, we will make every effort to cite the source. Please tell us if you think we have overlooked giving someone credit where credit is due and we will add the citation.
With that said we also know most of our stuff is unique, developed during thousands of hours of work
Sincerely,
Kevin Polk, Ph.D. and Jerold Hambright, Ph.D.
The Psychological Flexibility Group
However, if you are simply looking for increased valued living with less struggling with the things that can get in the way of personal growth, you have arrived in the right place. The ACT_by_Numbers website is a collection of videos showing every aspect of our ACT by Numbers system. Simply watch the videos page by page (I, II, II, IV, and V) and you will be taken through this easy personal growth and development system. Each page will have several videos relating to the number on the Matrix.
We will add to and update the videos regularly as we gain more experience with the model. So be sure to sign up for our email list so you will be one of the first to know about the updates.
We have learned ACT from a number of individuals and books. If we know that part of one of our routines comes from one of those sources, we will make every effort to cite the source. Please tell us if you think we have overlooked giving someone credit where credit is due and we will add the citation.
With that said we also know most of our stuff is unique, developed during thousands of hours of work
Sincerely,
Kevin Polk, Ph.D. and Jerold Hambright, Ph.D.
The Psychological Flexibility Group
I: Five Senses Experiencing
In the is video Kevin and Jerold discuss 5-Senses experiencing.
Putting it all Together
Kevin and Jerold take you through the complete process in one video.
$
4.95
II: Mental Experiencing
Jerold and Kevin discuss a bit about Mental Experiencing (II).
Ask Jerold and Kevin questions to be answered during future videos.
III: The "me" that notices the difference.
Kevin and Jerold discuss the "me" noticing the difference between 5-Senses experiencing and Mental experiencing. The "me" also does the learning. Think about learning to ride a bicycle. You did not "think" your way into riding. The "me" learned to ride the bike.
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IV: Getting in the way of Valued Living
Jerold and Kevin discuss some mental stuff that can get in the way of Valued Living
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How is ACT Different?
It's easiest to see the difference between ACT and other self-help strategies by looking at the Matrix diagram. Let's take Stress for an example.
You hear a lot about lowering stress, managing stress, eliminating stress, etc. In other words Stress is an unwanted mental and physical experience to be moved Away from. On the one hand there is nothing wrong with moving away from Stress. We all do some moving away from stress. Then again, there is a problem: stress is inevitable. No matter how much you do to get rid of it, as long as you are alive it comes back. So one can get stuck in a pattern of struggling to get rid of something that will not go away.
It is this STRUGGLE with stress (and other unwanted mental experiences) that ACT is concerned about. Too much struggling with unwanted mental experiencing drags one away from moving toward values.
ACT simply acknowledges that Stress is part of a valued life. It's certainly a good idea to notice the stress and experience the stress and do things to decrease is when you can, but to also take it along with you toward values.
Looking at Stress from the point of view of the Matrix one can Notice having stress and moving away from it ANd one can notice having stress AND moving toward values. From this Big Picture view of the self you can learn what ultimately works for moving toward a valued life.
You hear a lot about lowering stress, managing stress, eliminating stress, etc. In other words Stress is an unwanted mental and physical experience to be moved Away from. On the one hand there is nothing wrong with moving away from Stress. We all do some moving away from stress. Then again, there is a problem: stress is inevitable. No matter how much you do to get rid of it, as long as you are alive it comes back. So one can get stuck in a pattern of struggling to get rid of something that will not go away.
It is this STRUGGLE with stress (and other unwanted mental experiences) that ACT is concerned about. Too much struggling with unwanted mental experiencing drags one away from moving toward values.
ACT simply acknowledges that Stress is part of a valued life. It's certainly a good idea to notice the stress and experience the stress and do things to decrease is when you can, but to also take it along with you toward values.
Looking at Stress from the point of view of the Matrix one can Notice having stress and moving away from it ANd one can notice having stress AND moving toward values. From this Big Picture view of the self you can learn what ultimately works for moving toward a valued life.