ACT: values and committed action · worksheet 37
A value comes to life when you act. Choose a small, concrete action, plan for what might hold you back and how you will respond.
Before you start
- What it is for: To turn a value into concrete actions, planning for what might hold you back.
- About 15 minutes to prepare the plan, and a minute after each action to note it down.
- A concrete plan greatly increases the chances of doing it: what, when, where, with whom.
- Anticipating obstacles isn’t pessimism: it is preparation.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
An action that gets done, however small, counts for more than a big one that gets postponed. If you couldn’t do it, look at what stopped you and adjust: it is information, not a failure.
If you find it hard
If you always put it off, the action is too big or not concrete enough: specify what, when, where and with whom.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Translate a value into concrete short-term goals, anticipate internal and external obstacles and plan how to respond.
After work on values (worksheets 05, 33, 34), to move into action. Duration: 20 min in session; follow-up over 2-4 weeks.
References
Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). New Harbinger.
Hayes, S. C., Strosahl, K. D. & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
