The start of a new year often brings a desire to set fresh goals. While goal setting can be energising, it’s easy to get caught up in unrealistic resolutions that may leave us feeling overwhelmed or demotivated. Acceptance and Commitment Therapy (ACT) offers a unique approach to goal setting by focusing on living a values-driven life. Rather than aiming for perfection, ACT encourages us to connect with what truly matters and take meaningful actions, even in the face of difficult thoughts and feelings.
In this blog, we’ll explore how you can set effective goals using three key ACT concepts: identifying values, values-driven behaviour, and the Choice Point.
Identify Your Values
Values are the guiding principles that give life meaning and purpose. They represent the qualities we want to embody in different areas of life, such as relationships, work, health, and personal growth. Unlike goals, values are not something you achieve; they’re a direction you continue to move toward.
Reflection Exercise:Take a moment to think about the areas of life that are important to you. Ask yourself:
What kind of person do I want to be in this area?
What qualities do I want to bring to my actions?By identifying your core values, you can set goals that are meaningful and aligned with who you want to be.

Values-Driven Behaviour
Once you’ve identified your values, the next step is to create goals that reflect those values. This is where values-driven behaviour comes in. Instead of setting arbitrary goals, focus on actions that help you live according to your values.
For example:
If your value is connection, a values-driven goal might be to spend quality time with loved ones each week.
If your value is growth, you could set a goal to learn a new skill or take up a hobby that challenges you.
Values-driven behaviour helps ensure that your goals remain relevant and fulfilling, even when obstacles arise.
The Choice Point: Navigating Life’s Challenges
Setting goals is one thing, but sticking to them is another. Life is full of difficult situations that can steer us away from our values-driven path. This is where the ACT concept of the Choice Point becomes useful.
The Choice Point is a mental model that helps us recognise moments where we can either move toward or away from our values. In these moments, we face two choices:
Towards Moves: Actions that bring us closer to our values.
Away Moves: Actions that take us away from our values.
Understanding the Choice Point can help us pause, reflect, and make intentional decisions, even when faced with discomfort or self-doubt.
Example:Imagine you set a goal to exercise regularly because you value health and well-being. After a long day at work, you feel tired and unmotivated. You’re at a Choice Point:
An away move might be skipping exercise and staying on the couch.
A towards move could be doing a shorter workout or going for a light walk.
By recognising this moment and choosing a towards move, you’re taking a small but meaningful step toward living in alignment with your values.

Acceptance and Commitment Therapy Goal Setting in Action
Here’s a step-by-step guide to applying these principles to your New Year’s goals:
Identify Your Values – Clarify what’s most important to you in different areas of life.
Set Values-Driven Goals – Create specific, realistic goals that reflect your values.
Use the Choice Point – Recognise moments where you may feel pulled away from your goals and make conscious, towards moves.
By setting goals based on your values and understanding how to navigate challenges with the Choice Point, you’re more likely to experience lasting motivation and fulfilment. Remember, progress is not about being perfect—it’s about consistently taking small, meaningful actions toward the life you want to live.
Would you like help staying aligned with your goals throughout the year? At The Inner Collective Clinical Psychology, we use ACT principles to support individuals in living a values-driven life. Book a session with us to explore how we can help you set and achieve meaningful goals.
Comments