Dive into Acceptance and Commitment Therapy (ACT) with this visual gem from Dr Russ Harris, creator of The Happiness Trap. In this short, animated video, he introduces the powerful chessboard metaphor to help you navigate internal struggles:

• The Chessboard Logic: Positive and negative thoughts are like chess pieces battling it out, but there’s a wiser part of you (the board) that stays untouched.

• Why It Matters: Trying to eliminate negative thoughts is an endless chase. Instead, noticing them as “pieces” gives you space, perspective, and calm.

• Therapeutic Shift: The metaphor anchors us in the “observing self,” reminding us that our identity is bigger than any thought or feeling we experience.

Why Watch This?

• Perfect for anyone feeling overwhelmed by inner chatter.

• No equipment needed, just presence and willingness to witness yourself.

• Ideal for moments when emotions feel all-consuming or thoughts feel “stuck.”

Suggested Use:

• Watch during journalling or after a reflective moment.

• Ask yourself: Which pieces (thoughts or emotions) are cropping up today? How can I be the board holding them, not engaging in the fight?

Want to Go Further?

• Explore ACT concepts with The Struggle Switch or The Choice Point (Russ Harris animations also in our resource library).

• Use this metaphor during therapy sessions or mindful walks - observe your thoughts like pieces while grounded in the body, ocean or environment.

​ Next Steps:

• Pair this video with a reflection worksheet: e.g., “List three thoughts as pieces and then write what the board (your observing self) sees.”

• Prefer the board over the pieces? Consider starting with The Struggle Switch to layer your ACT tools.