Moving Forward with Committed Action: Putting Values into Action
⏱️ Estimated reading time: 4 minutes
Summary: You can move forward by clarifying your values, making room for uncomfortable thoughts, and taking committed action in small steps that build momentum. If anxiety and avoidance keep pulling you off track, therapy can help you choose what matters and follow through with support.
INTRO
When working through a lens of Acceptance and Commitment Therapy (ACT), there are a few core processes to consider. These don’t have to unfold in a specific order every time, but together they help you build a life that feels meaningful, intentional, and aligned with what matters to you.
Meet Dr. Jenny
Before we dive in, I’m Dr. Jenny, online therapist for people pleasers and perfections who no longer want to be controlled by their anxiety and stress. If this resonates with you, keep reading, then contact me for help so you can live a more intentional life.
DISCLAIMER: I am a licensed clinical psychologist, and the information provided here is for general informational and educational purposes only. While I aim to share helpful and thoughtful content, reading this blog does not establish or imply a therapist-client relationship between us.
If you are experiencing a mental health crisis, please seek immediate help from a licensed professional or contact emergency services in your area. This blog should not be a substitute for professional mental health care or personalized guidance.
For personalized support or therapy services, please reach out directly to a licensed mental health provider in your area.
Table of Contents
- Clarifying What Matters
- Values-based living: how to choose what matters
- Values card sort printable: a helpful place to start
- Navigating the Hard Stuff
- Navigating discomfort when uncomfortable thoughts show up
- Taking Committed Action
- Committed action in ACT: turning values into tiny steps
- All-or-nothing thinking: how small steps build momentum
- Share your goals for accountability
- Celebrate Your Wins
- Bringing It All Together
- What to Read Next
Clarifying What Matters
Values-based living: how to choose what matters
One foundational aspect of ACT is identifying your values, the qualities you want to embody and the direction you want your life to move in. I write about this often because it’s essential: if you don’t know what matters to you, it’s very difficult to know where to go in therapy or in life more broadly.
Many people discover that identifying their values is more complicated than it sounds. We all experience internal noise, self-criticism, comparison, “shoulds,” and expectations handed down by family or culture. Therapy offers a space to untangle those influences and explore what actually resonates with you. Sometimes, simply having someone reflect your thoughts back to you makes the picture clearer.
Values card sort printable: a helpful place to start
If you’re unsure where to begin, a values card sort can be a helpful starting point. Here is one you can try.
Once you have a sense of what you value, decisions become easier. If you know you value forgiveness, the path forward after a rupture with a friend might feel clearer. If you value connection, you may feel more motivated to prioritize relationships, even when it feels vulnerable.
Navigating the Hard Stuff
Navigating discomfort when uncomfortable thoughts show up
Another major component of ACT involves building the ability to experience discomfort, particularly uncomfortable thoughts and feelings, without avoidance or letting those experiences take over. This is where skills like mindfulness, cognitive defusion, and self-compassion come in.
Discomfort isn’t a sign that you’re doing something wrong. It’s often a sign you’re doing something meaningful.
This is especially true when fear or anxiety shows up around taking action. Fear of failure, rejection, or uncertainty can quickly nudge us toward avoidance. ACT teaches you how to notice those reactions, make room for them, and still choose what matters.
Taking Committed Action
This brings us to the “commitment” side of ACT: taking practical steps toward a life aligned with your values. You can have incredible clarity about what matters and strong skills for navigating your internal world, but without action you can stay stuck.
Committed action in ACT: turning values into tiny steps
Committed action doesn’t mean giant, dramatic leaps. It means choosing movement, often starting with tiny steps, in your valued direction, even when discomfort comes along for the ride.
If you value connection, for example, a goal might be to build or strengthen relationships. A SMART goal could be something like joining a local book club. But before that happens, your first step may simply be spending one hour researching options by the end of the week.
All-or-nothing thinking: how small steps build momentum
Small steps build momentum, confidence, and flexibility. They also interrupt all-or-nothing patterns that say, “If I can’t do it perfectly, I shouldn’t do it at all.”
Share your goals for accountability
One way to support committed action is to bring someone else in. Sharing your goals with a friend, colleague, or therapist can create accountability and encouragement, especially when avoidance creeps in.
Celebrate Your Wins
Once you take a step, no matter how small, celebrate it. Acknowledging progress reinforces motivation and reminds you that change doesn’t come from intensity; it comes from consistency.
Bringing It All Together
ACT helps you connect to your values, make space for discomfort, and take action in the direction of a meaningful life. If you’re ready to explore your values, build skills for handling difficult thoughts or feelings, or take steps toward meaningful change, reach out. I love celebrating my clients’ wins, and I’d be honored to support you on your path.
