What are the key elements of conscious change?
Reflecting on Values, Intention and Change through the Lens of ACT
Inspired by an article by Noel Haarburger (Centre for Healing)
Recently, I read an insightful article by Noel Haarburger in the Centre for Healing newsletter that resonated strongly with the core principles I work with in Acceptance and Commitment Therapy (ACT). The first part of the piece explored the significance of clarifying our values and intentions to creating meaningful and lasting change.
In ACT, we view values not as abstract ideals, but as guiding principles that shape how we want to behave and live—moment by moment. The article echoed this beautifully: without a connection to what truly matters to us, we risk drifting through life, reacting rather than consciously choosing. It reminded me how essential it is, both in my personal life and in my work with clients, to pause and ask: What do I care about? Who do I want to be, especially when life gets hard?
ACT encourages clients to define their values as the compass that steers them through discomfort, setbacks, and uncertainty. Goals may come and go, but values provide a stable sense of direction. When clients reconnect with values—such as kindness, courage, creativity, or connection—they begin to shift from struggle to purpose-driven action, even in the face of pain.
The article also highlighted common obstacles that prevent people from accessing their values: internalised expectations, disconnection from body and emotion, and lack of validation. This reflects what I often see in practice—clients who feel "stuck" often haven’t been given the space or safety to explore what really matters to them, beyond societal or family pressures.
Using ACT, I help clients name their values, clarify intentions, and make small, committed steps in that direction. We also prepare for the inner and outer barriers that inevitably show up—doubt, fear, avoidance, old habits. As the article notes, visualising these challenges and planning how to respond can greatly support follow-through and resilience.
Ultimately, this reading reaffirmed my belief in a values-based approach. When we live in alignment with our values, we don’t just achieve more—we live more fully. We move from surviving to engaging with life meaningfully.
In his article, Noel Haarburger introduces ten key principles for creating conscious change. Today, I’ve shared some personal reflections on the first principle:
Clarify your Intentions
In the coming blog posts, I will continue exploring the remaining principles (see below)—each through the lens of my work as a therapist, offering insights into how they can support personal growth and lasting transformation:
Cultivate Resources
Nurture your Relationships
Befriend your Emotions
Become Embodied
Investigate your Beliefs and Identities
Know your Patterns
Experiment with the New
Appreciate your Context
Discover your Presence