Committed action full#

Finally, fill the top right quadrant with a list of actions that draw you closer to your values. things you physically do that pull you away from your values). The top left quadrant is then filled with physical manifestations of the items in the quadrant beneath it (i.e. Move now to the bottom left quadrant where you should create a list of internal experiences that might pull you away from those values (i.e. Once you have drawn your diagram, begin filling it out by listing your chosen values in the bottom right quadrant (i.e., people, things, principles that are important to you). To design your own matrix, you will first need to create a four quadrant diagram on a piece of paper. People have argued that ACT is the therapy that most embodies the principles of positive psychology.Ī popular application strategy of ACT is the “ACT matrix.” This matrix is constructed with the intent to help guide people along the path of action. In fact, professionals in the field pronounce ACT the same as the word “act” instead of spelling out the acronym. If you haven’t heard of it yet, Acceptance and Commitment Therapy (ACT) is a modern form of therapy designed to help people take action amidst their challenges.

Committed action full#

As we establish what our values are, write them down, and take action toward them, we will find ourselves much closer to living ‘the full life.’ Actions have the power to alter our life trajectories, and if we are not deliberate about the decisions we make, it can be easy to end up far away from the people and things we cherish. The last thing to keep in mind is that good action is value-centered. Ultimately, the size of your efforts is far less important than how often you make them. Other days you may feel strained at the prospect of taking a baby step. Some days you may feel motivated to take big leaps. So long as we are frequently acting in ways that bring us closer to our values, it doesn’t matter quite so much how big those efforts are. For example, running 1 mile every day for 30 days will be better for your long-term health than running 30 miles in one day. As we’ve mentioned before, small dependable efforts take us much further than occasional grand efforts. This leads us into the second point, that good action is consistent. Seeing the results of tangible action can also generate feelings of excitement and progress which can motivate us to continue behaving in positive ways. Tangible action is therefore easier to improve because it’s a real behavior that can be modified as needed. When action is tangible it is measurable, which makes it possible for us to see our progress. The best kind of action is tangible, consistent, and value-centered. We cannot move toward our values or fully engage in our lives without it.

By this point you should have a firm grasp on the need for committed action.