Values and meaningful action / VAL-A10-2
Willingness in Small Doses — Practice worksheet
Identify a low-stakes action, likely feelings, and the support or limit needed to attempt it.
15 minutes · Worksheet · Adults; supported use as appropriate
Fictional example: Avery is nervous about asking a routine question.
Use an ordinary or fictional example, with a clinician when appropriate. Values-based action can include manageable discomfort without requiring exposure to danger.
1. Choose a workable example
Use the fictional example below or an ordinary situation of your choosing. Keep identifying details out of shared copies.
2. Try the practice
Identify a low-stakes action, likely feelings, and the support or limit needed to attempt it.
3. Compare possibilities
Generate at least two interpretations or options. Mark what you know, what you are guessing, and what remains outside your control.
4. Decide together
What discomfort is optional to make room for, and what signals a need to stop? Choose one small action, a support request, or no action. Review the fit with your clinician when relevant.
Prompts for this resource
- My chosen or fictional situation, and what I know about it:
- My response to the practice task above:
- What discomfort is optional to make room for, and what signals a need to stop?
- An optional next step, support, adaptation, or reason to stop:
Conceptual background
Valuing as a Choice — Association for Contextual Behavioral Science
Background on the approach only. Original exercises and wording are by More Than Therapy with AI assistance; the source does not validate or endorse these materials.