Values Compass helps you move from stuck thoughts to committed action. Clarify what matters, notice what gets in the way, and choose a small step you can take today.
ACT focuses less on winning an argument with every thought and more on building psychological flexibility: noticing what shows up, making room for discomfort, and taking a step toward what matters.
A meta-analysis of randomized trials found ACT helpful across several mental and physical health concerns.
Clarifying values works best when it ends in a small committed action.
The goal is acting with intention even when difficult thoughts or feelings are present.
Name the values you want to move toward in relationships, health, work, or recovery.
Notice difficult thoughts without letting them make every decision.
Translate values into small, realistic behaviors.
Track what you tried, what helped, and what you want to practice next.
Choose a part of life where avoidance, fear, or autopilot has been making decisions for you.
The prompts help you clarify the kind of person you want to be in that area, not the perfect outcome you think you must achieve.
You finish with a small behavior you can actually do soon, then save it as a goal, journal note, or habit if you want to track it.
Values Compass helps you move from stuck thoughts to committed action. Clarify what matters, notice what gets in the way, and choose a small step you can take today.
Acceptance and Commitment Therapy focuses on psychological flexibility, values, and committed action. This tool is ACT-informed self-help, not formal therapy.
Yes. It can help you act in line with values even when anxiety or avoidance is present.
Small enough that you can realistically do it soon. The goal is follow-through, not perfection.