Acceptance and Commitment Therapy Assignment

Question one

Personal health and development

One of the areas in my life that I am committed towards is improving my health. Based on this, my primary goal is to attain and maintain a healthy weight. Fortunately, I am very close to attaining the normal weight scale. I have been working out and eating right, which is an indication that I am in the right direction. I am not far from attaining a healthy weight because the weight scale has been reading a reducing figure. I believe that in a couple of weeks from now, I will have attained my target weight scale.

Relationship with others

Social relationship is an important part of life; hence, it deserves my attention and focus. My goal is to have a date with my friend twice every week to improve the relationship. I am very close to achieving this goal because we have been meeting once every week. In regards to this, we are creating some additional time to allow us meet twice every week. Moreover, I am working on ways that can help me improve my relationship with my friend from childhood.

Leisure activities

I have a personal interest that I would like to devote myself to after some days. My goal is to engage in swimming every weekend. Furthermore, I am very close to achieving this because I have set up a schedule that will allow me create some hours every weekend for swimming activity. I believe that my passion for swimming will act as a drive towards maintaining the course.


I have a conviction that understanding the work environment is important for fostering a good relationship with colleagues. In this field, my personal goal is to study another culture so that I can relate better to a co-worker. However, I am far from achieving the goal because I have not started. For example, I have not decided on a specific culture to study. In addition, it will take me some time to learn the values of a given culture. 

Question two

For this exercise, I chose commitment. Commitment is one of the values that underpin strong and mutual relationships. Individuals who can keep a strong relationship rank higher in their emotional intelligence and are more likely to meet their commitments or stay within their set goals. For instance, I will need the value of commitment as a drive to meet my personal goals. Commitment is usually a personal thing. It is an indicator of self-discipline, reliance, and persistence. In other words, commitment is a value that differentiates a strong-hearted person from a weak one. Individuals who are not committed usually sacrifice working towards their goals and in holding on to it.

Question three

Choice point diagram

The following is my choice point diagram for achieving the set goals. First, the left side of the diagram has information on the things that are moving me away from the value of commitment. The factors such as negative attitude towards the set goals, stress, and procrastination tend to move me away from the value of commitment. Second, the right side of the diagram outlines the value of commitment as well as the behaviors that I engage in currently to achieve my goals. To begin with, I believe that the goals are achievable. I have set a plan to help me follow up with the tasks that should take me towards the goals. Finally, I usually motivate myself and believe that I have the capability to achieve any objective.

Question four

Mindfulness requires an individual to be present and be aware of the ways things are around them (Swain et al., 2013). In regards to this, I took some time to think about the value of commitment. During the session, a feeling of failure drew me in deep thought, especially on the goals that would require external support like learning another culture. Fortunately, there were no surprises at all on the value of commitment. Thus, the mindful experience was a good one because I was able to understand various aspects of the value of commitment. Through the experience, I learned about the possible barriers to commitment.

Question five

Based on the aspects provided on the right side of the diagram, there is a gap in skill development. In the diagram, there is no aspect of learning a technique to aid in fostering a positive attitude toward achieving the goals. This week, I plan to learn more about ways of fostering commitment and look for a person who can guide me on the value of commitment.

Question six

Yes, mindfulness is an important technique that can help unhook an individual’s thoughts and focus on more value-based behaviors. Mindfulness is a therapy that allows one to accept the issues that are around their life and eliminate barriers that accompany the issues (Swain et al., 2013). Interestingly, I did not see any barriers that can hinder me from using this technique in unhooking my thoughts on a specific issue.


Swain, J., Hancock, K., Hainsworth, C., & Bowman, J. (2013). Acceptance and commitment therapy in the treatment of anxiety: a systematic review. Clinical psychology review, 33(8), 965-978.

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