Keep Showing Up: Practicing Committed Action

Knowing what matters is one thing. Doing something about it — consistently, flexibly, and in the face of life’s challenges — is another. In Acceptance and Commitment Therapy (ACT), this process is called Committed Action.

It’s not about perfection. It’s about making meaningful choices, again and again, guided by your values, not your feelings.

What Is Committed Action?

Committed action is the part of the ACT model where you take real, values-based steps toward the kind of life you want to live. It means:

Setting goals that reflect what’s important to you

Taking action, even when it’s uncomfortable

Adjusting your approach when things get hard — without giving up

It's less about pushing through and more about staying connected to purpose.

Why It Matters

Without action, even the clearest values stay abstract. Committed action turns intention into momentum. When you follow through on what matters, you:

Build confidence and direction

Develop habits that reflect your true self

Learn to tolerate discomfort while moving forward

It’s the difference between wanting to be a present parent and actually putting your phone down to listen. Between valuing health and taking the walk, even when you're tired.

How to Practice Committed Action

Here are four practical ways to build this skill:

1. Anchor Actions to Values

Ask:

> “What do I want to stand for here?”

“What would I do if I were being guided by my values?”

Then act from that space — not from fear, stress, or habit.

2. Make It Specific and Doable

Instead of vague goals like “be healthier,” try:

> “Walk 10 minutes after lunch three times this week.”

Keep your actions small, flexible, and aligned.

3. Plan for Obstacles

Discomfort, doubt, or setbacks will show up. That’s normal.

Ask:

> “What might get in the way?”

“How can I respond when it does?”

You don’t need perfect conditions. You need willingness.

4. Track Progress, Not Perfection

Use a simple question:

> “Did I take a step toward what matters today?”

That’s the metric. Not motivation. Not outcomes. Just movement.

What It’s Not

It’s not rigid discipline

It’s not pushing yourself into burnout

It’s not about fixing yourself or “being better”

Committed action is about living true to your values, one moment at a time — even when it’s hard.

Final Thoughts

You don’t need more motivation. You don’t need to wait until the timing is perfect.

You just need to choose:

> “What matters right now?”

“What’s one small step I can take today?”

Then take that step.

This is how change happens. This is how growth happens.

This is how you become the person you already are inside.

Counselling Support

If you’d like help clarifying your values and taking steps toward a meaningful life, I offer ACT-informed counselling in Cairns and online. Book a session or get in touch to start moving forward.