Small Steps lead to change

This article is for general information only and not a substitute for professional psychological care.

Big change rarely starts big. In Acceptance and Commitment Therapy (ACT), we focus less on ‘feeling ready’ and more on building psychological flexibility — the ability to take meaningful action even when thoughts or emotions are uncomfortable (Hayes, Strosahl, & Wilson, 2012). Waiting for anxiety or self-doubt to disappear often keeps people stuck. Small, values-guided steps are usually what create real movement.

That might mean making one phone call, walking around the block, or replying to a message you’ve been avoiding. ACT calls this Committed Action — doing what matters, even in the presence of discomfort. The shift is subtle but powerful: instead of asking, ‘Do I feel motivated?’ we ask, ‘What small step moves me toward the life I want?’

Small doesn’t mean insignificant. Consistent, manageable actions tend to build momentum and confidence over time. When things feel overwhelming, a useful question is simply: What’s the next workable step?

References

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.).