Commitment and Acceptance


a) Personal health and development

Arguably, motivation doesn’t last in life, and neither does bathing. Yet, it is still recommended that we continue to motivate ourselves to improve.  Like most people, I have things about myself that I would like to improve continuously and health is no exemption. The desire to improve my health comes from wanting to feel and look better and also to prevent some chronic diseases that are genetic to my family. Thus, I always find myself practicing preventive measures to maintain good health habits. This comes with a lot of challenges considering that I am struggling to balance work and school; thus, I have very little time for workouts. Surprisingly, this year, I have managed quite well albeit some shortcomings. For example, this year, I took up something called intermittent fasting, which has helped me significantly control my eating time and habits. I also have taken up healthy nutrition practices and occasional hikes and workouts to keep fit. All said, I know I am yet to achieve a lot when it comes to my weight and health. Nonetheless, I don’t feel the pressure weighing down on me because improving my personal health is not a short term goal but a lifetime endeavor. 

b) Relationship with others

Naturally, I am an introvert, which means that I like keeping to myself and working alone. However, I realized over the years that this personality maybe my undoing in life. As a result, socializing and networking have been a significant area that needs improving in my life. In retrospect, earlier in the year, I decided to volunteer for several activities and also create time for friends. I must say I have done remarkably well in this. This year, I have added two friends to my list of friends. I also have made friends who have come in to help me in unimaginable ways.

c) Leisure Activities

I have a personal interest in a number of activities from personal goals such as dedicating more time to reading, working out, taking Zumba classes, and also volunteering. These are all the things that I love to do. Sadly, I haven’t been able to do much.  I have been able to read eBooks from time to time, but haven’t attained my goal of reading at least six books in the year.  I haven’t been able to do any of the other activities, at least not as regularly as I would have wanted to. I find that I spend most of my leisure time doing schoolwork or taking up extra hours in my place of work. I feel that I need to create time for myself to indulge in these tasks.

d) School

I am doing reasonably well in my school. Unlike the previous semesters, things have been relatively manageable in this semester. I can balance studies assignments and to also keep up with lecturer time and even slot time for meeting my professors and classmates for group work. I feel I can do more to be engaged in extracurricular activities. Maybe sports or work-study.

Q.2 Commitment 

I choose commitment for this exercise; this is because I feel that commitment underpins the achievement of all major values. For the most part, people who can stay committed to their goals fair relatively well in almost all significant aspects of their lives. For example, looking at my progress in the areas mentioned above, commitment can come in handy to drive growth in all the gaps. Commitment is essentially a personal drive; it involves sacrifice and being able to say no when you don’t want to. 

Q.3 The Choice Point Diagram

Oval: Enhancing commitment 
1.Motivate myself
2. Set manageable and realistic goals
3. Monitor regular milestones
4. Reward Myself 
5. Mentor
Oval: Things that inhibit my commitment 
1.	Lack of Personal Drive
2.	Procrastination
3.	Lack of motivation
4.	Emotional imbalance 


The left side of the above diagram represents the things that inhibit my progress in being committed. Aspects such as the lack of personal drive and emotional imbalance (stress, depression, and homesickness), as well as the lack of motivation. On the other hand, the right-hand side outlines the behaviors that I can engage in to enhance my level of commitment.  Nothing is out of our reach if we set ourselves to work hard for them. In retrospect, I have set up a plan which I shall share with my mentor. I choose a mentor for accountability and regular motivation


Commitment is something that I have heard repeatedly while growing. In retrospect, this assignment has brought some nostalgic feelings, and also arose the desire for me to do more to achieve my goals in life. This assignment got me to reflect on some of the choices I make and the excuses that I give for not pursuing my goals. Most importantly, I realize that I can motivate myself to do more. It takes discipline and personal drive, something that I can nature progressively.

Q. 5

Yes, the diagram presents significant gaps in development skills. For starters, what can aid one to develop the set of skills required to drive commitment? From the chart, everything comes down to personal drive, yet at times one needs more to be committed say reward. That is why I added a mentor at the end of the list; I feel that a mentor can come in handy to help in accountability, motivation, and also give feedback for improvement.

Q. 6

Mindfulness is being cognizant of surrounding things until recently people have been taking up exercises and activities such as yoga to mindfulness.  According to Swain et al. (2013), mindfulness is therapeutic because it allows one to accept and deal with vexing issues. It also allows one to relax. There are no barriers that stop me from attaining these goals, except for my lack of drive. It all starts with me.


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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