For anyone
Have you ever found yourself reacting in a way you did not intend to? Maybe a small comment from a friend sparks an argument, or a memory from a social media post sends you spiraling into a bad mood. These moments are often triggered by what we call “hooks.”
A hook is any experience that influences our behavior. They can be direct, like stubbing your toe and reacting in anger, or indirect, like seeing a social media post that reminds you of an old friend and later getting in touch with them. The key is to notice these hooks and learn how to choose your response.
This handout provides a simple, step-by-step process to help you identify your hooks and prepare for how you’ll respond to them in the future. By following the steps, describing what happened, paying attention to your triggers, and preparing a new response, you can stop biting the hook and choose a different path.
For clinicians
This “Know Your Hooks” worksheet is a creative and accessible tool for introducing the core concepts of Acceptance and Commitment Therapy (ACT) to clients. It uses a simple, relatable metaphor to help clients understand and work with their internal experiences in a non-judgmental way.
- Mindfulness and Defusion: The first three steps encourage clients to practice mindfulness by observing their thoughts, feelings, and sensations. This process helps them “defuse” from hooks, recognizing them as just private experiences rather than commands to be followed.
- Values-Based Action: The “Prepare” step prompts clients to imagine the person they aspire to be. This is a powerful values clarification exercise, helping them connect their desired behaviors to their core values. Instead of reacting automatically, they are guided to choose a response that aligns with who they want to be.
- Acceptance: The final step reinforces the central tenet of acceptance. Clients are encouraged to accept that hooks will inevitably appear, but they are empowered with the choice of how to respond to them.