Starting Fresh: Using ACT to Embrace Change and Build New Habits
The new year stands before us like a blank canvas. But if you're like most people, you've been here before—armed with resolutions that slowly fade by February. What if this year could be different? What if, instead of fighting against change, you could learn to embrace it?
Enter Acceptance and Commitment Therapy (ACT), a powerful approach that's showing remarkable success in helping people create lasting change. Unlike traditional therapy methods that focus solely on eliminating unwanted thoughts or feelings, ACT teaches us something revolutionary: we don't need to wage war with our resistance to change.
Why We Resist Change (Even When We Want It)
Change is hard. Your brain, designed to keep you safe, often interprets any deviation from the familiar as a potential threat. That's why even positive changes—like starting a new exercise routine or practicing better self-care—can feel surprisingly uncomfortable.
Recent studies show that ACT consistently improves emotional regulation and life satisfaction, making it particularly effective for building new habits. But how? By teaching us to work with our minds rather than against them.
The ACT Approach to New Habits
Accept Your Resistance Instead of beating yourself up for procrastinating or feeling anxious about change, ACT encourages you to acknowledge these feelings without judgment. This isn't about giving up—it's about stopping the exhausting fight with your own thoughts.
Get Clear on Your Values What really matters to you? Not what you think should matter, but what truly resonates in your heart? When new habits align with your core values, they're more likely to stick. For instance, if family connection is a core value, framing exercise as a way to have more energy for your kids can make it more meaningful than just "getting in shape."
Take Committed Action This is where the rubber meets the road. ACT research demonstrates that psychological flexibility—our ability to stay present and take action despite discomfort—is key to lasting change. Small, consistent steps in the direction of your values matter more than perfect performance.
Making It Work: Practical Steps
Start with something small. Instead of "I'm going to meditate for an hour every day," try "I'll take three mindful breaths when I wake up." Notice the thoughts that arise ("This is too simple" or "This won't make a difference") and practice letting them be there without letting them drive your behavior.
Remember, discomfort is part of the process, not a sign that you're doing something wrong. ACT's effectiveness comes from teaching us to move forward with our goals while carrying our doubts and fears, rather than waiting for the perfect moment when we feel ready.
When the Going Gets Tough
Change rarely follows a straight line. You'll have days when old habits creep back in or when motivation wanes. This is normal. ACT teaches us to view these moments not as failures, but as opportunities to practice self-compassion and recommit to our chosen direction.
Consider working with a mental health professional who can guide you through these principles in a way that's tailored to your unique situation. They can help you develop the psychological flexibility needed to navigate the ups and downs of change while staying connected to what matters most to you.
A New Approach to New Year's Goals
As you step into this new year, consider shifting from the traditional resolution mindset to an ACT-informed approach:
Instead of "I must change," try "I'm willing to change"
Replace "I'll never slip up" with "I'll learn from setbacks"
Shift from "I'll feel better when..." to "I can take action even while feeling uncertain"
Remember, the goal isn't to perfect yourself—it's to build a life that reflects what matters most to you, one small step at a time.
Change is possible. Not because you've finally found the perfect plan or because this year will be magically different, but because you're learning to work with your mind rather than against it. That's the true power of ACT—it teaches us to embrace change not by forcing it, but by creating space for it to unfold naturally.
Ready to start your journey? Take a moment right now to identify one small step you can take today that aligns with your values. It doesn't have to be perfect. It just has to be a start.
Dr. Karla Fallon, MA, Ed.M., PhD, LMHC-D, is a licensed mental health professional and the president and CEO of a leading mental health and wellness practice in New York City. Her practice specializes in helping individuals start fresh by using Acceptance and Commitment Therapy (ACT) to embrace change and build new habits.
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