Do you sometimes feel like you’re busy and yet you’re not heading in the right direction? A lot of us spend our time ticking off tasks, pursuing goals, or wrestling with tough thoughts, without taking a moment to think: what truly matters to me?
Many of us drift through life chasing goals without really grasping why we want to achieve them. Instead of only asking, “What should I achieve next?”, acceptance and commitment therapy (ACT) invites you to ask a deeper question: “What kind of life do I want to move toward, even when things feel difficult?”
A key part of ACT is looking inwardly and defining your values, i.e. the traits and paths that give your life meaning. Unlike goals, which can be completed or postponed, values are ongoing directions. They can guide how you want to show up in your life, even as your circumstances change.
ACT offers a framework for building psychological flexibility: learning to make space for difficult thoughts and feelings while taking actions that reflect what matters to you.
Let’s take a closer look at how ACT can help you with goal-setting in therapy while staying on your intended path to mental health recovery.
What is Acceptance and Commitment Therapy?
ACT is a form of psychotherapy designed to help guide people towards making significant changes in their lives. It’s founded on the belief that by trying to avoid or control difficult thoughts, emotions, memories, and physical sensations, we increase our suffering which is actually a normal part of life.
ACT combines mindfulness, acceptance, and committed action. Instead of trying to eliminate every difficult feeling, ACT helps people relate to their inner experiences differently while taking steps that align with their values. It promotes the idea of fully accepting one’s inner experiences, including tough thoughts and emotions, while also committing to actions that reflect values and lead to a richer, more fulfilling life.
What are Values in ACT?
In ACT, values are the paths you choose that show who you want to be and the life you aim to lead. They’re not dictated by others’ expectations; rather, they’re based on what truly matters to you. Some examples of values could be:
- Connection
- Growth
- Loyalty
- Creativity
- Courage
- Compassion
For instance, if one of your values is connection, a related goal might be reaching out to a friend once a week. If your value is growth, a related goal might be starting a course, asking for feedback, or practising a new coping skill.
In ACT, values are chosen directions for how you want to live and who you want to be in different areas of life, such as relationships, work, health, learning, or community. Unlike goals, which are concrete and attainable, values are ongoing and serve as a compass for how we wish to live our lives to the fullest.
Why Values Matter for Mental Health
In ACT, values serve as the foundation for altering behaviours and making choices. When we take the time to define our values, we can better understand what really matters to us and use that insight to steer our actions. Values assist us in prioritizing our time and energy, enabling us to concentrate on pursuits that resonate with our core desires and goals.
What is the Difference Between Values and Goals?
A frequent hurdle in understanding values is mistaking them for goals. Here’s how they differ:
Goal: Something you can finish or accomplish.
Value: A chosen path that you can embrace indefinitely.
Examples:
Goal: Complete a half-marathon.
Value: Prioritizing your health and well-being.
Goal: Write and publish a book.
Value: Spreading knowledge and creativity to others.
When you achieve a goal, it’s done. Goals can either succeed or not succeed. However, your values keep guiding your future actions. At the end of the day, your values are always there for you.
Is there a Connection Between Values and Goals?
Yes, there is a connection. Although values and goals are different concepts, they’re also closely linked ones. Goals hold more significance when they align with our values, which are a concrete representation of what we cherish most in life. So when our goals resonate with our values, we’re more likely to feel fulfilled and purposeful in our lives.
Why are Values Important for Mental Health?
Life can be tough. While we can’t completely get rid of certain feelings, we do have the ability to choose our reactions to them. Living according to your values provides you with direction, resilience, and clarity—even during those tough times.
Studies on ACT indicate that defining and committing to your values can assist with:
- Anxiety and stress management: Values can give you a reason to take meaningful action, even when anxiety, self-doubt, or uncertainty is present.
- Motivation: Understanding the purpose behind your actions makes it easier to keep going forward.
- Decision-making: Values help clarify your choices when you’re feeling pulled in different directions.
The ability to remain open, present, and true to your values during challenging times is known as psychological flexibility, and it’s a key component of ACT.
How to Nurture Values and Establish Goals Using ACT
Values and goals are crucial parts of leading a meaningful and satisfying life. In ACT, they serve as powerful instruments for enhancing psychological flexibility and well-being, enabling us to live authentically and in line with what truly matters to us.
In and outside of ACT, figuring out our values and setting goals is a continuous and evolving journey. It requires self-reflection, exploration, and trying new things to find out what really matters to us. Once we grasp our values clearly, we can use them to guide our goal-setting.
By understanding our values and creating goals that align with them, we can develop a sense of purpose and direction that helps us navigate life’s ups and downs.
Get Started with Getting More Clarity on Your Goals and Values
Setting goals can be helpful, however it’s committing to seeing them fulfilled that can be tough. When that happens, it’s easy to be hard on yourself and get caught up in unhelpful thoughts and feelings.
Whether you’re dealing with stress, making big choices, or just trying to be more mindful, your values can act as a guide. Keep in mind, creating a fulfilling life isn’t about checking off every box. It’s about moving towards what’s most important to you.
ACT can support people in building a more intentional life, not by removing every difficult thought or feeling, but by helping them take meaningful steps toward what matters.
Why not start today by picking one value and setting a small goal that goes along with it? This little step could kick off a life that feels more connected, intentional, and truly yours.
Need help staying on track with your goals? At Hopewoods, we offer acceptance and commitment therapy to help people live a values-driven life, which includes not only clarifying values and making commitments, but also actively staying committed to those values. Contact us today or book a free 30-minute consultation with us to see if ACT is the right therapy for your goal-setting needs, and start setting and reaching meaningful goals that align with your values.
