An ACT Perspective on Values
Quick answer: In Acceptance and Commitment Therapy (ACT), values are the chosen directions of an enduring pattern of behavior—the "why" behind your goals—while goals are concrete accomplishments that can be completed. Identifying and choosing your values is a key component of ACT, and four indicators guide the work: vitality, choice, present orientation, and willing vulnerability.
At Austin Mindfulness Center, we use Acceptance and Commitment Therapy (ACT) to help people identify and build the quality of life they want. ACT goes beyond traditional goal setting to a deeper investigation of present-moment awareness and the values that motivate your goals. Whether or not you ever sit down with an ACT therapist, these methods can help you identify, choose, and implement your values to form the life you envision.
What's the difference between values and goals?
Values are the direction of an enduring pattern of behavior—a journey in a committed direction—while goals are concrete accomplishments or events that can be completed (Luoma, Hayes, & Walser, 2007).
You might study tirelessly to pass a licensure exam, or spend your free time with family. Achieving licensure and being with family are goals. Values are deeper: they communicate why you want to become a licensed professional, or why you prioritize family relationships. They illuminate the unique image you have for your life and hold the energy of your hopes and dreams. Yet people commonly grow estranged from their values—conceding to other people's standards to avoid guilt, shame, and negative judgment, which can numb or deaden experience. Talking about values can even be upsetting, because it forces us to contact the pain of a life not lived as intended.
How does vitality signal contact with your values?
Making contact with your values elicits interest and vitality; monotony or indifference signal you've slipped into the analytic mind and lost present connection with them.
Sitting in silence, engaging in a mindfulness exercise, considering the qualities of someone you admire, listening to a meaningful piece of music, or reading a poem can help you experientially contact your values. This kind of experiential contact is a staple of mindfulness-based therapy.
What does it mean that values are chosen?
Values are chosen qualities of action—the life direction you would pick freely, not the path you'd take to escape negative feelings or others' evaluations.
Consider these questions in the present moment: When was the last time you had dreams for your life? What do you want your life to be about? What would you be doing if you were not busy avoiding guilt or other people's judgment?
Why must values work stay present-oriented?
Because while valued directions shape the future, it's present-moment contact with your values that counters our tendency to evade discomfort for instant relief.
Mindfulness keeps us from ignoring the things we care about over the long run, helping us meet uncomfortable feelings as they arise instead. Have you ever faced an uncomfortable situation in order to act according to your values? What value was behind your actions? Do you still hold that value today?
What is willing vulnerability?
Willing vulnerability is the openness to touch painful feelings when reconnecting with long-forgotten values—not to avoid the pain, but to make contact with what you cherish.
Reconnecting with meaningful directions can evoke tears and mixed emotions. Unlike avoidance, the purpose of touching this pain is connection with the things and ideals you hold dear, even if it hurts for a little while.
Living your values, not just achieving goals
While traditional behavior modification focuses on targeted outcomes, ACT—especially through values work—invites you to engage in the process of living. The approach is empirically validated and theoretically sound (Pistorello, 2013), and the skills transfer easily to daily life. Your inner vitality and life vision are always with you, waiting to be illuminated. A life beyond "musts" and "shoulds" is possible—one filled with vitality, passion, and commitment to your values.
Getting started. If you've grown distant from what matters to you, values work with a therapist can help you find your direction again. Our individual adult counseling team uses ACT and mindfulness-based approaches.
Frequently asked questions
What is Acceptance and Commitment Therapy (ACT)?
ACT is an empirically validated therapy that combines present-moment awareness, acceptance, and committed action guided by personal values. Rather than only targeting symptoms, it helps you build a life that feels meaningful and chosen.
How do I figure out what my values are?
Use the four indicators: notice what brings vitality, ask what direction you'd choose freely (not to escape judgment), stay present-oriented, and be willing to feel some vulnerability. Mindfulness exercises, meaningful music, poetry, or reflecting on people you admire can all help you make contact with your values.
Why does thinking about my values feel painful?
Values conversations can force contact with the pain of a life not lived as intended. In ACT, touching that pain isn't avoidance—it's how you reconnect with what you cherish, which is the first step toward moving in a valued direction.
Get started with a therapist at Austin Mindfulness Center—in person in Austin or online across Texas.
