Values-Based Pacing Worksheet

An ACT-Informed Tool for Honoring Energy While Staying Connected to What Matters

This 4-page printable worksheet helps clients move away from all-or-nothing productivity and toward sustainable, values-aligned pacing.

Grounded in Acceptance and Commitment Therapy (ACT) and nervous system awareness, this tool guides clients through:

✔ Step 1: Energy Check-In

Identify current energy levels (low, moderate, high) and notice body-based signals before planning the day.

✔ Step 2: Clarify Top Values

Name what matters most—even in low-energy or burnout seasons.

✔ Step 3: Energy-Scaled Actions

For each value, generate low-, medium-, and high-energy actions so meaningful progress can happen without overexertion.

✔ Step 4: Pacing Checkpoint + Permission Slip

Recognize early warning signs of overload and write a self-compassionate reminder that worth is not tied to productivity.

✔ Step 5: Gentle Daily Plan (Optional)

Create a flexible plan with backup options that respect energy fluctuations.

Ideal For:

• Burnout recovery

• Neurodivergent clients (ADHD, autistic burnout, executive functioning struggles)

• Chronic illness or fluctuating energy

• Trauma-informed therapy

• Perfectionism and productivity shame

• ACT-based therapy

• Teens and adults

Why Therapists Love This Tool

Instead of pushing clients to “just try harder,” this worksheet teaches flexible self-leadership.

It bridges:

• Values work

• Somatic awareness

• Behavioral activation

• Self-compassion

• Sustainable pacing

It’s especially powerful for clients stuck in boom–bust cycles.

Format

• 4 printable pages

• Structured tables + guided prompts

• Designed for in-session use or between-session planning