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Committed Action Worksheet

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The passages discuss tools for committing to valued actions and overcoming avoidance behaviors. The committed action form helps the reader identify values, inconsistent behaviors, and specific actions to align with their values. The 100th birthday exercise encourages envisioning a life fully lived according to one's values.

The committed action form is a tool to help the reader identify a value they wish to pursue, behaviors that are inconsistent with that value, and specific committed actions they can take when faced with urges to engage in inconsistent behaviors. Completing the form may help the reader strengthen their commitment to living a life aligned with their values.

The 100th birthday exercise asks the reader to imagine a speech given at their 100th birthday party describing the life they led according to their deeply held values. It encourages setting aside present difficulties and envisioning an ideal future self who fully lived out their values.

Committed Action Form

Day:__/__/__
The value I want to pursue is:
______________________________________________________
What I have been doing that is inconsistent with my value is:
________________________________________________________
____________________________________________________
This has cost me (e.g. relationships, health, time, money, distress):
________________________________________________________
____________________________________________________
The goal I want to achieve is:
________________________________________________________
____________________________________________________
I commit to take the following actions in the following circumstances:
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
______________________________________________
In order to perform my valued action I am willing to make room for
the following sensations in my body:
________________________________________________________
____________________________________________________
In order to perform my valued action I am willing to make room for
the following thoughts or images:
________________________________________________________
____________________________________________________
In order to perform my valued action I am willing to make room for
the following feelings or emotions:
________________________________________________________
____________________________________________________

In order to perform my valued action I am willing to make room for


the following urges:
________________________________________________________
____________________________________________________

What have I been doing so far?

Take a few minutes to think about what you have been doing so far to cope with the
experiences that come along with IBS (symptoms, thoughts or feelings). Are there
particular actions you are taking to try to keep these IBS experiences away (e.g.
medication, exercises)? Are there situations in your life that you avoid in order to keep
IBS associated symptoms, thoughts or feelings away?

What have I been doing? I do this so I don’t come in to contact


with… (IBS symptoms, thoughts,
feelings)
100th Birthday Exercise

What would the speaker in your 100th birthday party say about the life you led?

Remember you have lived a full life, so this person is describing the “you” that lived

according to your values, not the “you” that is currently in a difficult situation. Try not to

let the reality of now interfere with the description of this ideal future you. Imagine that

the speech this person is making is exactly what you would want to hear about the life

you led. What would you really like to hear?

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________________________________________________________
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