Values and meaningful action / VAL-A10-5
Willingness in Small Doses — Review journal
Review an attempt at willingness in small doses and choose what to keep, change, or leave aside.
10 minutes · Journal prompts · 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.
Before looking back
Choose one ordinary attempt or decide to review the fictional example instead. This journal has no scores, required disclosure, or expectation of progress.
Revisit the practice
Identify a low-stakes action, likely feelings, and the support or limit needed to attempt it.
Notice context and impact
Record what actually happened, including an unhelpful or neutral outcome. Note resources, power differences, accessibility, and changed conditions rather than attributing everything to personal effort.
Choose a revision
What discomfort is optional to make room for, and what signals a need to stop? Keep the approach, change one part, ask for support, or set it aside. A mismatch is useful information.
Prompts for this resource
- What I tried, or what happened in the fictional example:
- What I noticed before, during, and after; what remains uncertain:
- What helped, did not help, or was outside my control:
- What discomfort is optional to make room for, and what signals a need to stop? My optional adjustment or support request:
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.