ACT lesson 5: committed action

Knowing what matters to you is a good start. But values only shape your life when you act on them. In acceptance and commitment therapy (ACT), this last step is called committed action. It means taking steps, again and again, in the direction of your values, even when hard thoughts and feelings come along.¹

This lesson shows you how to turn one value into a clear goal, break it into small steps, and plan for what might get in the way.

Why this step matters

ACT has two halves, and its name says so. The first half is acceptance: making room for feelings and unhooking from thoughts. The second half is commitment: acting on what you care about.² ACT therapists use many of the same tools as other behavior therapies here, such as goal setting, homework and learning new skills step by step.¹

A trusted psychology group describes ACT for depression as using acceptance skills along with commitment and behavior change. The aim is to help people change or keep up actions that fit their values.⁴ In ACT for chronic pain, people pick values and then set goals that match them, to live better even when pain stays.³

Small steps count. ACT talks about building larger and larger patterns of action over time.¹ One phone call can become a weekly call.

Values, goals and actions

Think of a trip. Your value is the direction, like heading west. Your goals are towns along the way. Your actions are today's steps.

If you did lesson 1: finding your values, get your values list out now.

What makes a goal SMART

A goal like "be healthier" or "see people more" is hard to act on. The U.S. Centers for Disease Control and Prevention (CDC) teaches a simple check called SMART:⁵

• Specific: Who will do what? "I will walk" is better than "I will exercise more."
• Measurable: How much or how often? "Ten minutes, three times a week."
• Achievable: Can you do it with the time, money and energy you have now?
• Realistic: Does it fit your life as it is, including health limits?
• Time-bound: When will you do it, and by when?

A government health guide on changing habits gives this kind of example: walk for 10 minutes, three times a week. It also suggests finding one step you can take right away.⁶

In ACT, add one more question: Does this goal serve one of my values? A goal that matches a value tends to feel worth the effort when it gets hard.

Steps: make a committed action plan

1. Pick one value from your list. Choose the one with the biggest gap between how much it matters and how much you live it now.
2. Write one goal that moves you toward it. Start small. If you are not sure, choose something you are about 90% sure you can do.
3. Make it SMART. Write what you will do, how much, where and when. For example: "On Monday and Thursday at 10 a.m., I will walk to the corner and back."⁵
4. Break it into first steps. What do you need to do first? Lay out your shoes. Ask a neighbor to join. Put it on the calendar.
5. Name your barriers. Write the outer barriers, like rain, cost or rides. Then write the inner barriers, like "I'm too tired," fear or low mood.
6. Plan for each barrier. For outer barriers, pick a backup, like walking indoors.⁶ For inner barriers, plan an ACT skill: unhook from the thought, make room for the feeling, or drop anchor.
7. Ask yourself: "Am I willing?" Are you willing to have discomfort, like tiredness or worry, in order to do this? If not, make the step smaller until you can say yes.
8. Commit out loud. Tell someone you trust what you plan to do. Sharing your plans and progress with others can help you stay motivated.⁶
9. Do it, then look back. After each try, note what you did and how it felt.⁶ Then choose your next step: a little bigger, the same, or a different path.

When barriers show up

Taking action often brings up hard thoughts and feelings. ACT expects this. It meets these inner barriers with its other skills, like acceptance and unhooking from thoughts.¹

Setbacks are normal. Missing a day, or a week, does not mean you failed.⁶ The word "committed" in ACT does not mean perfect. It means that when you notice you have drifted off course, you turn back toward your values and take the next step. You can do that any day.

Later life, health and caregiving

Health problems, pain or a smaller budget may change how you act on a value, not whether you can. If you can no longer garden in the yard, a pot of herbs on the windowsill still acts on a love of growing things. If you live with chronic pain, ask your doctor or physical therapist which goals are safe for your body.

ACT has been studied in older adults. In one study of 60 adults aged 65 and older with chronic pain, people took part in a 2- or 4-week ACT pain program. After treatment, they functioned better day to day and felt better mentally, and their committed action scores went up. By the 9-month follow-up, the gains were smaller and no longer clear.⁷ This was a small study without a comparison group, so it cannot prove ACT caused the changes. See chronic pain and mood.

Family caregivers often set every goal around the person they care for. Try to set one small goal for your own health, rest or friendships too. Your values matter as well. See caregiver stress and burnout and purpose, meaning and well-being.

For more help planning activities, see behavioral activation lesson 3: scheduling and troubleshooting. If a practical problem keeps blocking you, problem-solving therapy teaches a step-by-step method.

Common problems

I keep setting goals and not doing them.

The goal is probably too big for right now. Cut it in half, then in half again. Ask: what could I do in five minutes today?

I did it, but I didn't enjoy it.

That is common, especially with low mood. In ACT, the point is to act on what matters, not to feel good every time. Notice whether the step fit your values.

My health changed and my goal no longer fits.

Your value can stay while the goal changes. Ask: what is another way to move in this direction, given my body today? Then set a new, smaller goal.

Can I do this on my own, or do I need a therapist?

Self-help is a good start. ACT is often done with a trained therapist, in about 8 to 12 sessions.^3,4 See how to find a therapist. If you take medicine for mood, anxiety or pain, keep taking it. Talk with your doctor or pharmacist before changing anything.

When to get help

You have finished the five ACT lessons. Go back to the ACT overview or start again with lesson 1: finding your values. You can also review lesson 4: being present.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.