Noticing my perspective
Notice thoughts, feelings and roles from your own perspective, then choose a small step towards what matters.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Noticing my perspective
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Begin here, in the room
Feel the chair or floor and look around. Name where you are. If you feel unreal or less present, stop and speak with your therapist.
A brief change of focus
Notice a thought, a feeling and a role, such as friend or colleague. Let each be there. As your attention shifts, can you notice that you are the one noticing each? There is no correct answer. If this feels abstract, name an object here, a feeling and an action you can choose.
If distress continues, pause and use your agreed therapist contact. For urgent help if unavailable, use your agreed urgent-care contact.
This worksheet is for feelings you can manage. If you have urges to hurt yourself, or you feel unsafe, use your safety plan if you have one and tell your therapist. If you might act on the urges, call 999 or go to A&E. To talk to someone now, call Samaritans free on 116 123.
Try it here — nothing you type is saved. Sign up to assign it and let clients complete it on any device.
When to use ‘Noticing my perspective’
‘Noticing my perspective’ is an interactive acceptance and commitment therapy (ACT) worksheet. Consider this resource when a client is caught up in difficult thoughts or feelings and wants to explore actions that fit what matters to them.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device or download it as a print-ready PDF.
How it works
Most people work through it in around 10 minutes. It moves through two short steps:
- Begin here, in the room: Feel the chair or floor and look around. Name where you are. If you feel unreal or less present, stop and speak with your therapist.
- A brief change of focus: Notice a thought, a feeling and a role, such as friend or colleague. Let each be there. As your attention shifts, can you notice that you…
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The ACT approach behind it
‘Noticing my perspective’ draws on acceptance and commitment therapy (ACT). ACT centres on psychological flexibility: making room for experience while choosing actions guided by values. Acceptance involves willingness to experience thoughts and feelings; defusion means noticing thoughts as thoughts. Attention to the present moment and committed action connect these ideas with choices in daily life.
It is intended as one part of a wider course of therapy rather than as advice or a diagnosis. The therapist can help decide how it fits the work and discuss what emerges.
Evidence & sources
This worksheet draws on acceptance and commitment therapy. Key sources include:
- Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press.
- Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy. New Harbinger Publications.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- NHS 111 (NHS 24 in Scotland): 111 — choose the mental health option for urgent help, in England, Scotland and Wales (in Wales, press 2)
- Lifeline: 0808 808 8000 — for urgent help in Northern Ireland, free, day or night
- Samaritans: 116 123 — free, day or night, 365 days a year
- Shout: 85258 — text SHOUT, free, day or night
- SANEline: 0300 304 7000 — 4pm–10pm, every day
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