Transcripts

Committed Action

Welcome to the Taking ACTion podcast, where we explore psychological flexibility through Acceptance & Commitment Therapy. Today, we will be focusing on the core principle called Commitment or Committed Action. This principle helps you take steps toward your goals guided by your values, even in the face of discomfort.

Commitment isn’t just about setting goals, rather it’s about making choices that reflect what truly matters to you. However, when we work towards meaningful goals, we often face uncomfortable emotions like fear, frustration, or doubt. The key is to acknowledge these challenges and still move forward.

Let’s walk through an exercise together to help you connect with your values and commit to an action step. If you can, I encourage you to grab a pen and notebook. But if you’re not able to, you can just reflect on these questions and answers in your mind. 

Step 1: Define your goal: First, think of a goal that aligns with your values. It can be something big, like starting a new career path, or something small, like reaching out to a loved one more often. Take a moment to define this goal.

*Pause*

Step 2: Identify the discomfort: Now, ask yourself: “What uncomfortable or painful thoughts and feelings might come up as I pursue this goal?” It might be frustration, self-doubt, or fear of failure. Take a moment to name them.

*Pause*

Step 3: Coping strategies: What skills or strategies can you use to deal with these challenges effectively? It could be practicing mindfulness, using self-compassion, or reminding yourself why this goal matters. What works for you?

*Pause*

Step 4: Take the first step: Finally, let’s commit to one small step toward your goal. What is one action you can take today to move forward? Be specific– set a time and place. For example, “At 3 pm, I will write the first paragraph of my essay”.

*Pause*

Commitment isn’t about waiting for the “right time”, it’s about taking action, even when discomfort arises. The more we move toward our values, the stronger our sense of purpose becomes. 

If today’s exercise resonated with you, I encourage you to write your responses down and revisit them whenever you need motivation. Thank you for listening today. And remember, small steps, when taken consistently, lead to meaningful change.