Year-End Check-In: Building Tiny Habits for a Meaningful Life — 1 of 2: A Practical Guide Using Acceptance and Commitment Therapy Principles
By: Ashley L. Wolke, MA, LMHC
Current Landscape: The ACT-Based Self-Assessment/Worksheet
As the year comes to an end, we reflect on our achievements and plan for the future. Instead of ambitious resolutions that often fade by February, consider building small, sustainable habits that align with your values and create lasting change.
This approach relies not only on theory but also on the practical tools of Acceptance and Commitment Therapy (ACT) and on research on habit formation. Together, these principles provide a more compassionate and effective path toward the healthy lifestyle you’re seeking. Let’s begin by exploring where you are right now and how your current patterns relate to your values.
Understanding Your Current Landscape: The ACT-Based Self-Assessment
Before we build new habits, it helps to know where we are. Use this screening tool to reflect on your current habits, values, and well-being from an ACT perspective.
Values Clarification Exercise
Rate each area from 1-5 (1 = not living according to this value, 5 = fully living this
value): Physical Health & Vitality
• I nourish my body with foods that energize me.
• I move my body in ways that feel good and sustainable.
• I prioritize adequate rest and recovery.
• Score: /15
Mental & Emotional Well-being
• I practice self-compassion when I make mistakes.
• I acknowledge difficult emotions without being overwhelmed by them.
• I take part in activities that bring me joy and meaning.
• Score: /15
Relationships & Connection
• I invest time in relationships that matter to me.
• I communicate authentically with others.
• I set healthy boundaries when needed.
• Score: /15
Personal Growth & Learning
• I pursue activities that challenge and develop me.
• I reflect on my experiences and how I learn from them.
• I remain curious about myself and the world.
• Score: /15
Purpose & Contribution
• I engage in work or activities that feel meaningful.
• I contribute to something larger than myself.
• I use my strengths to make a positive impact.
• Score: /15
Understanding your score:
Low Scores (5-9): Priority Focus Areas: These areas represent the greatest opportunity for values-aligned growth.
Medium Scores (10-12): Maintenance Areas: These areas work well but could improve with small changes.
High Scores (13-15): Strength Areas: These are aligned with your values—celebrate and support others here if possible
Reflect on these questions and write brief responses:
• What automatic behaviors do you engage in daily that don’t serve your values?
• Which current habits bring you closer to the person you want to be?
• What triggers typically lead to behaviors you’d like to change? How do you tend to react vs respond to setbacks or “failures” in changing habits?
The Science of Tiny Habits Meets ACT
Behavioral science shows sustainable change stems from small, consistent actions. Combined with ACT, this approach creates a powerful path for transformation that respects both our limits and aspirations.
The ACT-Informed Tiny Habits Formula: Tiny Habit = Trigger + Micro-Behavior + Celebration + Values Connection
Unlike standard strategies, this method connects directly to your values and includes self-compassion along the way.
Building Your Personalized Habit Architecture
Step 1: Choose Your Values-Based Focus Areas
Look at your assessment scores. Choose one or two areas you would most like to improve. Do not try to change everything at once—focus on a strong foundation for change.
Please refer to the Understanding your score section of the assessment
Step 2: Design Your Tiny Habits Using ACT Principles
For each focus area, create 1-3 tiny habits using this framework:
1. The Mindful Moment Habit
Purpose: Increase present-moment awareness
Trigger: After I [existing daily habit],
Behavior: I will take three conscious breaths and notice one thing I’m grateful for,
Celebration: I will place my hand on my heart and say, I’m practicing awareness.
Values Connection: This connects me to my value of mental well-being and presence.
2. The Values-Aligned Action Habit
Purpose: Take small daily actions aligned with your priorities
Trigger: After I [specific daily event],
Behavior: I will do one small thing that serves my value of [specific value],
Celebration: I will acknowledge this moment of living my values,
Values Connection: This supports my commitment to [specific value]
3. The Self-Compassion Habit
Purpose: Build a kinder relationship with yourself
Trigger: When I notice self-critical thoughts,
Behavior: I will place my hand on my heart and take one kind breath,
Celebration: I will remind myself; I’m practicing kindness.
Values Connection: This matches my values of self-care and emotional health.
Step 3: The Weekly ACT-Informed Check-In
Every week, spend 10-15 minutes reflecting on these questions:
● Awareness: What did I notice in my thoughts, feelings, and actions this week?
● Acceptance: How did I show self-compassion when things didn’t go as planned?
● Values: When did I feel most aligned with what matters?
● Commitment: What small step will I take this week toward my values?
Practical Implementation Strategies
Week 1-2: Foundation Building
• Choose ONE small habit to focus on.
• Practice it for at least 7 consecutive days.
• Use the celebration immediately after the behavior is completed.
• Notice resistance without judgment.
Week 3-4: Integration and Awareness
• Add mindfulness to your habit practice.
• Notice what triggers make your habit easier or harder.
• Practice self-compassion when you miss days.
• Link each habit accomplishment to your core values.
Month 2: Expansion and Flexibility
• Consider adding a second tiny habit if the first feels automatic.
• Practice psychological flexibility by adapting habits to different circumstances.
• Strengthen the connection to values through regular reflection.
Month 3 and Beyond: Sustainable Growth
• Gradually expand successful habits or add complementary ones.
• Use setbacks as information rather than failures.
• Regularly reassess alignment between habits and evolving values.
Working with Resistance and Setbacks
ACT teaches us that struggling against difficult thoughts and feelings often amplifies them. When building habits, this principle is especially important:
When You Don’t Feel Like It
• Acknowledge the feeling: “I notice I’m feeling resistant.”
• Connect to your why: “This matters because…”
• Make it smaller: “What’s the tiniest version I could do right now?”
• Practice willing action: “I’m willing to feel unmotivated and do this anyway.”
When You Break Your Streak
• Practice the “curious scientist” approach: “What can I learn from this?”
• Reconnect with values: “Why does this matter to me?”
• Start again immediately—no waiting for Monday or next month.
• Use self-compassion: “This is part of being human.”
When Progress Feels Slow
• Zoom out to see cumulative change.
• Celebrate process over outcome.
• Remember that sustainable change is gradual.
• Trust in the power of consistency over intensity
Monthly Values-Based Habit Themes
To maintain motivation and connection throughout the year, consider organizing your habit development around monthly themes:
January: Foundation (Basic self-care habits)
February: Connection (Relationship-building habits)
March: Growth (Learning and development habits)
April: Renewal (Energy and vitality habits)
May: Service (Contribution and purpose habits)
June: Joy (Pleasure and play habits).
Continue this pattern, always returning to your core values assessment