We’re not aiming for perfection, just for trying our best. 209 30K views 7 years ago Acceptance and Commitment Therapy An introduction to values and committed action in Acceptance and Commitment Therapy (ACT). Don’t worry if you don’t reach your target. If you need more help, you may also want to read the article “Ten Tips for Motivating Yourself to Practice New Skills or Pursue Important Goals” by Russ Harris. Try your best to follow through on your Action Plan.Ģ. I am willing to take the first small step toward this goal on this day and at this time: _ Step Five Between now and the next module, if you are willing…ġ. If these uncomfortable or painful thoughts and feelings show up, these are some skills I can use to deal with them effectively: _ These are the uncomfortable or painful thoughts and feelings I’m willing to make room for in order to reach my goal: _ This goal is meaningful to me because I value: _ Set a SMART goal (Specific, Meaningful, Action-oriented, Realistic, Time-specific): Ex, Between now and the next module, I will call one friend and ask if they are available to meet for lunch next week. It’s best to choose one you can realistically accomplish between now and the next module, so you can reflect on how things turned out. Please take a look at “My Action Plan.” Begin by thinking of a small but specific goal that you would like to set. So, for example, if you decide that “Compassion” is one of your values, your focus should be on you acting compassionately toward other people and toward yourself, not having other people be compassionate to you (although that would be nice!) In addition, values are about our own actions, not the actions of others. We can’t always control whether or not we meet our goals, but we can choose to act according to our values even if our goals are not met. They are not about accomplishing a specific goal or achieving a certain level of “success”. They describe HOW we want to live our life.
Remember, values are about desired, ongoing action.
We encourage you to list any other values that come to mind that you don’t see on the list. There are many other values besides the ones listed here. Or, you may want to circle all the ones that are even somewhat important, and then go back and star the ones that are most important. As you read through them, please circle the ones that are most important to you. Please take a look at the worksheet “Reflecting on Your Values” for help with figuring out some of your values.īelow is a list of values. We all get to choose what we care the most about in life, and we don’t all have to have the same values. Values are about how we want to act, not how we want to feel or think. DEFUSION TECHNIQUESĭefusion means separating or distancing from our thoughts, letting them come and go instead of being caught up in them.2.
COMMITTED ACTION ACT METAPHOR FULL
Psychological Flexibility is the ability to be in the present moment with full awareness and openness to our experience, and to take action guided by our values. How we want to behave on an ongoing basis.Ĭommitted Action: taking effective action, guided by our values.
Pure awareness of whatever we are thinking, feeling, sensing, or doing at the present moment. Self-as-Context: the mind’s observing self (not thinking self). THE SIX CORE THERAPEUTIC PROCESSES OF ACTĬontacting the Present Moment: being psychologically present and consciously connecting with and engaging in whatever is happening in this moment.ĭefusion: learning to separate from our thoughts, images and memories.Īcceptance: Opening up and making room for painful feelings, sensations, urges and emotions. That is action that you take consciously with full awareness whilst being open and fully engaged to your experience. Secondly, it is also about ‘mindful’ action. Then you use those core values to guide, motivate, and inspire behavioural change. You can do this by asking yourself questions like: what do you stand for in life? How would you like to be remembered at your funeral? What is important to you?, etc. Firstly it’s about knowing what your values and your hearts desires on what you want to be and do in this world. This presentation is an excerpt from the online courseThe ACT for OCD Toolbox: A Guide for Therapists. Acc ept an ce & Co mmi tm ent Th erap y (AC T)ĪCT is a behavioural therapy…it’s about taking values-guided action. Committed Action Metaphors: The Passengers on the Bus.
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