Values Based Action. How It Works and When to Use It
Values Based Action is one of those techniques that sounds simple but works on a deep neurological level. Here's exactly how it works, when to use it, and how to practice it effectively.
By Omar Rantisi, Founder of Therma3 min read
What values based action is
Values-based action is a core idea in Acceptance and Commitment Therapy. You clarify what truly matters to you, your values around relationships, work, health, growth, and then take action guided by those values rather than by transient feelings or the urge to avoid discomfort. The aim is a meaningful life, not just a comfortable one.
“The technique doesn't need to be perfect. It needs to be practiced.”
How it works in your nervous system
When feelings run the show, anxiety and low mood narrow life toward avoidance, which feeds the distress. Anchoring action in values gives a stable compass that doesn't depend on mood, so you can move toward what matters even while uncomfortable. Acting in line with your values is also intrinsically reinforcing, which builds vitality and meaning over time.
How to practice values based action
Start in a comfortable position. You don't need silence or solitude. just enough awareness to follow the steps.
The practice takes 2–5 minutes. Use it preemptively (before a stressful event) or reactively (during a spike in anxiety or tension). Track the before-and-after effect with a Therma mood check-in to see whether this technique reliably shifts your state.
How to practice
- 1Clarify a value
Pick a life area and ask what kind of person you want to be there, for example a present, patient parent.
- 2Spot the avoidance
Notice where a feeling, fear, fatigue, doubt, is pulling you away from acting on that value.
- 3Choose a values-based step
Decide on one small action that moves toward the value, regardless of how you feel.
- 4Act with the feeling along for the ride
Take the step and let the uncomfortable emotion come with you rather than waiting for it to leave.
- 5Notice what shifted
Afterward, check in. Acting from values usually brings a quiet sense of rightness, even when it was hard.
Common questions
How quickly does values based action work?
Most people notice a physiological shift within 60–90 seconds. Full nervous system downregulation takes 2–5 minutes. Consistent practice over 2 weeks improves both speed and depth of response.
Can I use values based action during a panic attack?
Yes, though it may take longer to feel the effect when your nervous system is highly activated. Start with the simplest version of the technique and focus on the physical sensations rather than "calming down." The body leads. The mind follows.
Is values based action backed by research?
Yes. The underlying mechanisms are well-documented in clinical psychology and neuroscience. Specific studies vary by technique, but the general principle. engaging the parasympathetic nervous system through structured practice. is one of the most robustly supported interventions in behavioral science.
Related strategies
Sources
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Omar Rantisi
Founder of Therma. UCLA Math + Sociology. Building tools for the space between silence and therapy. Not a therapist. Just someone who needed this to exist.
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