In many ways, the commitment part of Acceptance and Commitment Therapy is the hardest. That is because to make changes you need to just keep going back and doing it again, and again, and again. This seems to be part of the human condition. Change takes effort.

forever? Another thing you can do is to imagine you only had 24 hours to engage in valued activity, that’s it. No second chances. What would you choose to do?

Some people have trouble with identifying Values. One way to overcome this is to think, would I do this if nobody knew about it? Would I do it for pure joy, or because it is important to me? Another way to identify Values is to check out how you feel during and after different activities.

There is also the work of Paul Ekman on the duration of emotions. Paul has some talks on YouTube that may be helpful, and has written books for the general public.

Relational Frame Theory. The book, Relational Frame Theory

The key is that it is not the thoughts that drive our behaviour, but the feelings that are associated with them.

Particularly the use of the Diary of Reactive Habits, along with the Walk-Through, and Lean In exercises. They will help you get used to unwanted thoughts and emotions without getting lost in them and acting out on them. You will become defused or separate from them, in a way, and it is easier to have them not impact on your behaviour.

Pay attention (Really pay attention). > Allow yourself to fully physically experience your emotions. > Don’t get wrapped up in your thoughts. > Shift awareness to what is important to you, and what you are doing. > Fully commit to the activity you are engaged in. Or, simply, be Open, Aware, and Engaged.

Know exactly WHY you are part of a team, and what values you bring to the team so it can work at its best. These are your individual values.