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This activity can deepen connections by sharing and exploring individual core values to uncover the team’s collective ethos. It is one of the best commitment team building activities for the workplace. The XLSX maps each of the six core processes to first-line worksheet formats with notes on when each fits and when it doesn’t. The PDF is a four-page printable sampler containing a defusion observation log, a values bull’s-eye, a committed-action plan, and a willingness check-in.

The findings revealed that individuals who opted into the commitment device were significantly more likely to quit smoking compared to those in the control group. In fact, the study found that the likelihood of quitting smoking increased by approximately 30% among those who used the commitment device. Another ACT Therapy exercise would be to introduce your client to Maslow’s hierarchy of needs.

StepBet: Best for Fitness Motivation Through Financial Stakes & Step Challenges

They provide the hope and the practical means to build a life where anxiety no longer dictates your choices, allowing you to move with purpose and vitality toward a future you create, not one you fear. You don’t push the stream, try to stop the leaves, or analyze their content. This act of non-engagement teaches your brain that you don’t have to react to every thought, powerfully reducing the grip of anxiety and depressive rumination.

GROW Goal Setting Model

In Part Two, you’ll find space for writing down any perceived barriers between your client’s current and ideal life. In this same space, there is a rating system that can be used to estimate how powerful this barrier is perceived to be, from “Doesn’t prevent me at all” to “Prevents me completely”. This Values and Problems worksheet is adapted from Russ Harris’ Complete Happiness Trap ACT Worksheets.

Exercises

• A child’s mind is generally much more flexible and open than an adult’s, so it’s ideal to begin planting the seeds of healthy self-esteem at an early age.
• These tools are designed to be flexible and straightforward to implement.
• Consider a weight loss app that offers a variety of commitment devices.
• Acceptance and Commitment Therapy (ACT) is a “third-wave” cognitive behavioral intervention aimed at enhancing our psychological flexibility (Hayes et al., 2006).
• Both he and his children will feel disappointed and frustrated with this outcome.
• When your mind gets stuck in negative self-commentary or keeps replaying negative events, your thoughts generate painful emotions like fear and anxiety.

Recognise resistance as a natural reaction and use mindfulness to observe it without judgment, then gently guide yourself back to practice. Activities like mindful walking or eating can be fun and strengthen relationships. ACT focuses on enhancing your ability to engage with life more fully, despite the inevitable ups and downs. It’s about embracing your thoughts and emotions with openness and taking steps that align with your deeper values. Exploring different therapies can feel like navigating a complex maze, especially when you’re not quite sure what you’re looking for.

Non-Digital Goal Setting Tools

You can access the worksheet by subscribing to the Positive Psychology Toolkit©, with over 400 exercises. This activity uses a very basic technique that you can build upon as needed. The point of this activity is to help your client identify meaningful goals that are connected with their personal values. This worksheet can be an excellent way for young children to explore what makes them good and likable people, and to help them build a foundation of healthy self-esteem.

With Backward Goal Setting, you start with your ultimate end goal (quite similar to traditional goal setting). But instead of thinking about what the first step might be, then the second, third and so on, you start at the end goal and work backward. Backward Goal Setting is a nifty tool to try when you’re feeling a bit stuck.

Values Clarification

However, based on the principles of ACT, it likely involves a practice where individuals identify what they are not in order to gain a clearer understanding of what they are. “This approach can help you stay committed and mentally engaged, as you are focused on something specific you want to achieve,” says Daryanani. Yes, ACT worksheets are digital workout planner designed for both practitioners and individuals interested in personal growth or mental wellbeing, offering practical exercises to apply ACT principles in daily life. Commitment Devices, when used effectively, can promote positive behavior change and support long-term goals.

Support

You can also add time limits for each section, exercise or activity and set a clear plan at the start for everyone to adhere to. As you can probably imagine, when it comes to running a goal-setting workshop, it’s very easy to go off track! Once everyone starts thinking more deeply about their goals, it can be difficult to keep everyone on the same page as you go through the workshop. This exercise is a fun way to build a physical representation of the desired goal. By starting with a visualization activity, participants can create something they feel connected to, that will help to motivate them when they need it. The SMART model is one of the most well-known and used models when it comes to goal setting.

Believe in your abilities, but know that it’s OK if things aren’t going to plan. Reevaluating our progress and rethinking goals is all part of the process. Intermittent reinforcement involves interspersing easier, more achievable goals among more challenging, difficult goals (Martin & Pear, 2019).

Save Hours & Change Lives

By telling those you trust and value about your goals, they’ll respond with actions and behavior that will actively aid you towards success, and be great cheerleaders when your own motivation seems to be waning. As a tool for success, nothing beats a good few people you can rely on to keep you motivated and encouraged towards achieving your goals (Adams Miller, 2015). Research has found that the people we surround ourselves with – even distant acquaintances – can have a dramatic impact on our behaviors (Christakis & Fowler, 2009). Beygi, Z., Jangali, R. T., Derakhshan, N., Alidadi, M., Javanbakhsh, F., & Mahboobizadeh, M.

#2. Letter of Appreciation

In each, your child can represent the personal qualities, achievements, and traits that they value. While it’s best to start self-esteem building young, there is still tons of room for growth and development in this area for middle- and high-schoolers. This worksheet was created to help young children learn how uniqueness makes a person beautiful. This worksheet should be completed with a parent or other trusted adult to help explain the distinction between inner beauty and outer beauty.

When Life Hits Hard: Extra Bits

Rather than suppress or avoid psychological events, ACT is based on the belief that acceptance and mindfulness are more adaptive responses to the inevitabilities of life. Drawing a parallel between working out and one’s core values can be transformational. Imagine exercise as an enabler, a tool that ensures you’re at your best for your loved ones, your job, and most importantly, for yourself.

Furthermore, goal setting and achievement can promote the development of an internal locus of control. Goal setting has many benefits across both our personal and professional lives. Research has shown time and again taking ownership of our goals is incredibly empowering and rewarding. Below I’ve collated some additional resources related to group goal-setting exercises and broken them down to be used for work or professional group goal-setting, and school or community group goal-setting. These 17 Motivation & Goal Achievement Exercises [PDF] contain all you need to help others set meaningful goals, increase self-drive, and experience greater accomplishment and life satisfaction. An outline helps to set a clear structure for the session, alongside any potential learning outcomes or ‘take-aways’ you want participants to have.