Time For Some Action: Values + Behaviour = Meaning.
In this month’s blog we look at Values-Driven Action in Acceptance and Commitment Therapy (ACT). This is where it all comes together: the other five processes (value awareness, present moment awareness, defusion, experiential acceptance, self-as-context) are all expressed in what we choose to do and how we then behave.
It’s a biggie, so strap yourself in as we dive into what values-driven action means in the context of ACT, and how embracing it can lead to a richer, more purposeful life.
Acceptance and Commitment Therapy (ACT) is a powerful psychological approach that focuses on living a fulfilling life by aligning your actions with your core values. Unlike traditional therapies that aim to eliminate painful thoughts and emotions, ACT encourages us to accept them and commit to values-driven behaviours that give life meaning. A key pillar of this approach is the idea of values-driven action—taking steps that are guided by your deepest values, even in the face of challenges and discomfort.
What Are Values in ACT?
Values are the guiding principles that give life purpose and meaning. They represent what truly matters to you at your core—whether it’s being a compassionate partner, a committed parent, or an ethical professional. Unlike goals, which are destinations you achieve, values are like a compass that guides your ongoing journey. They are ongoing, never fully "checked off" or completed.
In ACT, values are central because they provide the direction in which to steer your life. They are not fleeting emotions or passing thoughts, but rather enduring aspects of who you are and who you aspire to be.
Values-Driven Action: More Than Just Goal-Setting
Values-driven action refers to the behaviours you engage in that are aligned with your personal values. Unlike goal-setting, which tends to focus on outcomes, values-driven action is about the process—the actions you take every day that bring you closer to living a life that’s consistent with your values. It’s about making choices that are deeply meaningful to you, regardless of whether they are easy or difficult in the moment.
For example, if one of your values is health and vitality, values-driven action might involve choosing to exercise, even when you feel tired or unmotivated. If another value is connection, it could mean making an effort to reach out to a friend, even when you're feeling anxious about social interaction.
The Role of Acceptance in Values-Driven Action
Living a values-driven life doesn’t mean avoiding pain or discomfort. In fact, ACT teaches that discomfort is often part of the journey toward living according to your values. This is where the concept of acceptance comes into play. Instead of battling uncomfortable emotions like anxiety, fear, or doubt, ACT encourages us to accept them. These emotions are part of the human experience, and resisting them often only leads to more suffering.
When you engage in values-driven action, it’s natural for barriers to arise. For instance, if your value is to be a more present parent, you might experience frustration, tiredness, or feelings of inadequacy along the way. ACT encourages you to acknowledge those emotions, accept them for what they are, and still take actions that align with your value of being a committed parent.
Acceptance frees you from the need to control or avoid negative emotions and allows you to stay focused on what truly matters—your values.
Steps to Living a Values-Driven Life
Clarify Your Values: The first step in living a values-driven life is to get clear on what your values are. Take some time to reflect on the areas of life that are most important to you—such as relationships, work, health, personal growth, and community. What kind of person do you want to be in each of these areas? What qualities do you want to embody?
Commit to Actions Aligned with Your Values: Once you’ve identified your values, commit to actions that reflect them. These can be small, everyday actions or larger life decisions. Remember, values-driven action is about consistency, not perfection.
Accept the Discomfort: Accept that discomfort will arise. Whether it’s fear of failure, anxiety, or self-doubt, those emotions will surface as you move closer to living a values-driven life. Instead of running from them, acknowledge their presence and keep moving forward with your values as your guide.
Practice Mindfulness: Mindfulness helps you stay present and connected to your values, even in challenging moments. It allows you to notice when your mind is wandering into unhelpful thought patterns or when you’re being pulled off course by distractions or fears. By cultivating mindfulness, you can gently guide yourself back to values-driven action.
Reevaluate and Adjust: Values-driven living is not a one-time decision; it’s an ongoing process. Life circumstances change, and so might your values or how you express them. Periodically reassess your values and adjust your actions accordingly.
Why Values-Driven Action is Transformative
Engaging in values-driven action leads to a life that feels more meaningful and fulfilling. When your behaviours align with what matters most to you, you experience a sense of purpose and direction, even in the midst of life’s inevitable difficulties. This alignment also helps you stay resilient during tough times, as you’re driven by something deeper than fleeting emotions or external pressures.
In a world where it’s easy to get caught up in short-term distractions or societal expectations, values-driven action helps ground you in what truly matters. It transforms your day-to-day actions from being reactive or habit-based into intentional steps toward a more meaningful life.
Conclusion
Living a values-driven life, as encouraged by Acceptance and Commitment Therapy, is about more than achieving goals or avoiding discomfort. It’s about aligning your actions with your most deeply held values, accepting the difficulties that arise along the way, and committing to behaviours that bring you closer to the life you want to live. When we focus on values-driven action, we shift our attention from external outcomes to an ongoing, meaningful journey—one that leads to greater fulfillment, resilience, and psychological flexibility.
By embracing your values and taking action in their service, you can create a life that not only feels rewarding but also deeply resonates with who you are at your core.
Start today by identifying one value that is important to you and commit to a small action that reflects it. Your journey toward a richer, values-driven life begins with just one step!
