Living What Matters: Practicing Values-Based Action
We all want to feel good. But ACT (Acceptance and Commitment Therapy) suggests there’s something even more powerful — doing what matters, even when things feel hard. That’s where values-based action comes in.
This process is about identifying what’s truly important to you and taking meaningful steps toward it, especially in the face of discomfort. It’s about living with direction and purpose, not just chasing relief or avoiding pain.
What Are Values?
In ACT, values are your chosen life directions — how you want to show up in the world. They’re not goals with endpoints, but ongoing qualities of action.
For example:
Being a present parent
Acting with courage
Contributing to your community
Learning, growing, connecting
Unlike goals, values can’t be “achieved.” They’re qualities you can express in any moment, through action.
Why Values-Based Action Matters
When we’re disconnected from our values, we tend to:
Feel stuck, unmotivated, or lost
Avoid challenges that are actually meaningful
Let fear, self-doubt, or comfort dictate our choices
But when we act in line with our values, we:
Build resilience and purpose
Feel more fulfilled, even during tough times
Create a life that reflects what really matters
How to Practice Values-Based Action
Here are practical ways to connect with your values and move toward them.
1. Identify Your Core Values
Ask yourself:
What kind of person do I want to be?
What do I want to stand for?
What do I want to be remembered for?
You can also reflect on moments that felt meaningful or painful. Both point toward what you care about.
2. Write a Values Statement
Example:
> “I value connection. I want to show up with warmth and honesty in my relationships, even when it’s uncomfortable.”
This gives you a compass for daily decisions.
3. Break It Into Tiny Actions
Once you have a value, ask:
> “What’s one small thing I can do today to live this out?”
For example:
Value: Kindness → Send a check-in text
Value: Courage → Speak up in a meeting
Value: Growth → Read for 10 minutes
4. Use the “Toward or Away” Check-In
Before a decision, pause and ask:
> “Is this moving me toward or away from what matters?”
This helps shift from autopilot to values-guided choices.
What It’s Not
It’s not about being perfect
It’s not about chasing happiness
It’s not about ignoring pain
Values-based action is about choosing to show up, even when it’s hard.
Final Thoughts
Your values are already inside you. You don’t need to earn them or wait until things are easier. You just need to take one small step toward what matters — again and again.
You don’t have to feel brave or motivated. You just have to choose to move.
Counselling Support
If you want help identifying your values or navigating stuck points, I offer ACT-informed counselling in Cairns and online across Australia. Book a session or reach out for a chat.
