Ownership: Take Action with this Technique for Emotional Regulation
Respect • Ownership • Connection • Kindness
By Lee Havenga | April 17, 2025
Practicing techniques for emotional regulation that emphasize taking action is the final step in managing your emotions. Once you become Aware of your feelings and Accept them, you gain the ability to take intentional Action that aligns with your values. Mastering all three A’s of the ROCK thru principle of Ownership allows you to respond thoughtfully rather than impulsively, leading to lasting personal growth and stronger relationships.
APPLY IT IN 15 MINUTES
The 'Committed Action' technique, as defined by creator Russ Harris, involves "taking effective action, guided by your values" to create meaningful change. In about 15 minutes, you can work through the four steps, then continue to 'Take Mindful Action' until you achieve your emotional regulation goal.
1. Choose a High-Priority Area for Change
Identify a part of your life where emotional reactions are holding you back.
Example: Reacting defensively when my spouse shares feedback, even when it’s well-intended.
2. Connect to a Core Value
Identify the value that will keep you committed to action, even when it is difficult.
Example: I value mutual respect and open communication in my marriage.
3. Set Meaningful Goals Based on This Value
Create SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals to support you at different stages of your progress.
Examples:
- Long-term goal: Within six months, respond to feedback with curiosity rather than defensiveness.
- Short-term goal: Throughout the next month, practice pausing before responding and asking clarifying questions.
- Immediate goal: When I feel defensive, take a deep breath and remind myself of my commitment to respectful communication.
4. Take Action Mindfully
Identify and follow through with small, intentional actions that support your goal.
Examples:
- Share my plan with my spouse and ask for support and grace.
- Regularly check in with my values and goals to stay accountable.
- If I react unskillfully, acknowledge it, repair the situation, and recommit to my goal.
DEEPEN THE IMPACT
Taking action in alignment with your values requires practice, especially when emotions run high. Often, strong negative reactions stem from deep-seated insecurities or unresolved emotional wounds. If you struggle to consistently take positive action, consider working with a therapist or ACT practitioner. They can help you identify emotional triggers, heal past wounds, and strengthen your ability to take mindful action in challenging situations.
MORE RESOURCES
Watch this short video on the Committed Action technique and learn how small, intentional steps can create lasting change.
Sources:
Harris, Russ. ACT Made Simple: An Easy-To-Read Primer on Acceptance and Commitment Therapy. New Harbinger, 2009.
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