{"id":58509,"date":"2022-01-16T16:11:00","date_gmt":"2022-01-16T20:11:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=58509"},"modified":"2022-01-18T16:50:41","modified_gmt":"2022-01-18T20:50:41","slug":"act-committed-action","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/act-committed-action\/","title":{"rendered":"Committed Action: Putting ACT Into Practice"},"content":{"rendered":"\n

What is committed action in ACT? What does it mean to act with commitment? <\/p>\n\n\n\n

Committed action is the final principle in Acceptance and Commitment Therapy (ACT). Committed action happens when we consistently take actions that align with our values\u2014even when we fail. This final principle will give you all the tools you need to achieve psychological flexibility, enabling you to adapt to difficult situations and take effective action to build a rich and meaningful life.\u00a0<\/p>\n\n\n\n

Keep reading to learn about the two components of committed action: fortitude and commitment. <\/p>\n\n\n\n\n\n\n\n

Element #1: Fortitude\u2014Accepting the Unpleasant<\/strong><\/h2>\n\n\n\n

Harris defines fortitude as accepting that effective action comes with unwanted side effects, such as negative thoughts, feelings, and urges. <\/strong>Fortitude doesn\u2019t necessarily imply that we enjoy or welcome these side effects\u2014uncomfortable thoughts and feelings<\/a> are difficult, maybe impossible, to enjoy. However, fortitude does mean being fully present in our lives even when we don\u2019t enjoy the thoughts and feelings we\u2019re experiencing. <\/p>\n\n\n\n

We all must practice fortitude to engage with society. For instance, when we buy food, spending money is an undesired side effect\u2014but it\u2019s one that we\u2019re willing to accept. <\/p>\n\n\n\n

Fortitude is also necessary to live a meaningful life<\/a>. When we confront an obstacle, we either practice fortitude to deal with it or we don\u2019t. If we don\u2019t practice fortitude, then we close ourselves off to the possibilities of life. If we practice fortitude, we can overcome that obstacle even if it causes us pain. <\/strong><\/p>\n\n\n\n

The 4 C\u2019s of Mental Toughness<\/a><\/strong>

The idea of mental fortitude, or toughness, is a loaded term in American culture. You can find hundreds of people trying to sell their own particular brand of mental toughening online\u2014and almost none of these align with what Harris proposes in The Happiness Trap<\/em>. One of the most common models for mental fortitude is called the 4 C\u2019s of mental toughness<\/a>:

1) Control<\/strong> your emotions and your life circumstances. By contrast, Harris\u2019s model emphasizes that our emotions are entirely outside of our control, and that all we can do is to manage<\/em> them. 

2)<\/strong> Commitment<\/strong> is the ability to set and achieve goals consistently. While goal-setting is also part of Harris\u2019s model, ACT emphasizes that these goals must align with your values.

3)<\/strong> Challenge<\/strong> means seeking the highest possible challenges for yourself and adapting quickly to adversity. While ACT doesn\u2019t specifically advocate seeking challenges, it does hold that challenges are opportunities<\/a> for growth.<\/em>

4)<\/strong> Confidence <\/strong>is your belief in yourself<\/a> and your ability to influence others<\/a>. ACT doesn\u2019t promote self-esteem, which stems from your thinking self judging you to be worthy, but rather self-acceptance, which grows from connection with your observing self<\/a>. . <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Element #2: Commitment\u2014Persevering Despite Failure<\/strong><\/h2>\n\n\n\n

While fortitude is accepting the undesirable side effects of effective action, commitment is accepting that failure is inevitable, while also knowing that no failure is final.<\/strong><\/p>\n\n\n\n

For example, most people have been speaking since they were toddlers, and yet no one speaks so perfectly that they do not occasionally stumble over a word in a sentence. Without commitment, we would take that failure as final: an unavoidable sign that our efforts to speak without mistakes are doomed, and so we might as well stop speaking. <\/p>\n\n\n\n

In the context of ACT, Harris says that commitment means continuing to pursue effective action even if you sometimes fail to meet your goals. The emphasis on commitment is important because we can\u2019t know whether we\u2019ll ever actually accomplish any specific goal we set for ourselves. Only by pursuing effective action regardless of whether we succeed or fail can we continue to act effectively. <\/strong><\/p>\n\n\n\n

Every time we fail to meet a goal, we have the opportunity to practice commitment. ACT emphasizes that you can treat any problem as an opportunity for personal growth<\/a>. The alternative is to fall back into the happiness trap: When we struggle to come to terms with our failures, we generate more negative thoughts and emotions. <\/p>\n\n\n\n

In ACT, committed action is a three-step process: <\/p>\n\n\n\n

  1. Recognize and fully accept your situation.<\/strong> This can involve the mindfulness<\/a> techniques of defusion, expansion, and connection. <\/li>
  2. Ask yourself what action you can take now <\/strong>that connects with your values. <\/li>
  3. Take the action you\u2019ve decided on. <\/strong>Sometimes, there won\u2019t be an immediate action you can take; this is when you can practice the \u201cacceptance\u201d portion of ACT with defusion, expansion, and connection. <\/li><\/ol>\n\n\n\n

    Sometimes commitment alone isn\u2019t enough, and you must recognize that the actions that you\u2019re taking aren\u2019t having a meaningful impact on a situation. For instance, if you\u2019re trying to hammer a nail with a piece of rope, the problem isn\u2019t your commitment\u2014you need the awareness to grab a hammer when you need one. In order to have this kind of awareness, rely on your mindfulness skills to connect to the situation.<\/p>\n\n\n\n

    Commitment Requires Grit<\/strong>

    Grit is a similar concept to what Harris calls commitment. In Grit<\/em><\/a>, Angela Duckworth emphasizes that grit is a combination of passion and perseverance, and she defines perseverance as Harris defines commitment: having the resilience to overcome setbacks<\/a> and work hard to finish. 
    Here are     five ways to embody grit<\/a>:

    1) Shift your perspective<\/strong>. Failure is an inevitable part of life, and it doesn\u2019t have to be negative\u2014instead, it\u2019s an opportunity to try again, or try something different. 

    2)<\/strong> Don\u2019t bother trying to be perfect<\/strong>. One reason failure can be so difficult to stomach is that it challenges the idea that we can be flawless. Instead, let go of that ideal, develop humility, and try again. 

    3)<\/strong> Get used to living outside of your comfort zone<\/strong>. Failures lead us to circumstances that feel foreign or uncertain. When you accept this discomfort, you\u2019ll find even more opportunities to     learn from your mistakes<\/a>. 

    4)<\/strong> Don\u2019t be afraid to seek support<\/strong>. While Harris emphasizes an individualistic approach to escaping the happiness trap, you don\u2019t have to face failure alone. Lean on your support system\u2014they may even offer unexpected lessons. 

    5)     Focus on your goals<\/a><\/strong>. Failure doesn\u2019t mean that you have to abandon your goals. You may simply need to try again\u2014or try a new strategy. <\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

    What is committed action in ACT? What does it mean to act with commitment? Committed action is the final principle in Acceptance and Commitment Therapy (ACT). Committed action happens when we consistently take actions that align with our values\u2014even when we fail. This final principle will give you all the tools you need to achieve psychological flexibility, enabling you to adapt to difficult situations and take effective action to build a rich and meaningful life.\u00a0 Keep reading to learn about the two components of committed action: fortitude and commitment.<\/p>\n","protected":false},"author":7,"featured_media":19803,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43],"tags":[565],"class_list":["post-58509","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","tag-the-happiness-trap","","tg-column-two"],"yoast_head":"\nCommitted Action: Putting ACT Into Practice - Shortform Books<\/title>\n<meta name=\"description\" content=\"Committed action is the final principle in ACT. 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