How Can You Change Your Behavior for Good?
How ACT Supports Sustainable Behavior Change
Why ACT Can Help You
Today, we explain how ACT (Acceptance and Commitment Therapy) can help you gain more control over your behavior. ACT is a scientifically supported therapy that is widely used to support behavior change. It is especially effective because it bridges the gap between knowing what is healthy and actually doing it.
Have you ever noticed how difficult it can be to live healthily—even when you know exactly what to do? You know an apple is healthier than a chocolate bar. Yet, you still reach for the chocolate. And with all your knowledge, things often go well… until the holidays arrive, you have a bad day, or you simply don’t feel great.
At Plants for Health, we understand how frustrating this can be. Keep reading to discover how ACT can help you create lasting behavior change.
Unhelpful Thoughts in ACT
Everyone experiences unhelpful or difficult thoughts from time to time, such as:
- “I can’t do this—it’s not for me.”
- “I’ve already eaten something unhealthy, so I might as well keep going.”
- “I’m so stressed, I deserve that chocolate.”
- “I’m exhausted; I really don’t feel like cooking.”
- “I really can’t say no right now.”
You may recognize how these thoughts can hook you, pulling you away from your intentions. You grab a cookie instead of a healthy snack, cancel a workout because it feels uncomfortable, or collapse on the couch after work and stay there.
In short: your thoughts take the wheel, and you’re sitting in the passenger seat.
ACT and How the Brain Works
Sounds familiar? You’re not alone. This is completely human. Our brain is designed for comfort, survival, and safety. It constantly scans for danger and reacts strongly to change. While this is very helpful in many situations, it can get in the way of behavior change.
As soon as you try something new, your brain switches into protection mode. It produces warning signals and unhelpful thoughts. No wonder changing habits can feel so difficult.
More Control Over Your Behavior with ACT
The good news? ACT teaches you how to respond differently. ACT is a form of behavioral therapy that has proven effective for anxiety and mood disorders, chronic pain, and improving overall quality of life.
The goal of ACT is to increase psychological flexibility—your ability to do what matters, even when things feel uncomfortable. This makes ACT a powerful tool for sustainable behavior change.
You work on six core processes:
- Acceptance
- Cognitive defusion
- Mindfulness
- Self-as-context (the observing self)
- Values
- Committed action
Together, these processes strengthen mental resilience and help you regain control over your behavior.
How Does ACT Work in Practice?
What if your thoughts had less influence over your actions? In ACT, you learn practical exercises that help you make room for emotions instead of fighting them, and to look at your thoughts from a greater distance.
As a result, unhelpful thoughts lose their power. You begin to experience them like a negative radio station in your head: you can’t turn it off, but you can learn to listen less.
This allows you to put your thoughts in the background, take back control, and focus on what really matters to you. Many people experience this as deeply calming and freeing.
We’re Here to Support You
At Plants for Health we use ACT to help you bridge the gap between knowing and doing. This helps you stay aligned with your goals—not only when things are going well, but also during busy periods, holidays, or challenging times.
Imagine being less driven by thoughts and emotions, and more consciously choosing what you actually want. It is possible.
At Plants for Health you work toward lasting behavior change, so you can maintain control over your health and habits in the long term.
Ready to get started? Order our Plants for Health (e-)book, full of practical tips, recipes, and exercises—or learn more about the Plants for Health lifestyle program.
ACT Exercise: Give Your Brain a Name
Every day, we have thousands of thoughts—and unfortunately, many of them are not very helpful. Some thoughts can hook you and pull you away from the goals you truly want to pursue.
Your brain can sometimes feel like a negative radio station you can’t turn off. But you can learn to listen less.
A helpful ACT exercise is to give your brain a name.
By naming your brain—such as “Negative Harry” or “Critical Cathy”—you create distance. It becomes easier to recognize: this is just a thought, not necessarily the truth.
You might catch yourself thinking:
“Oh, there goes Harry again. My brain is complaining.”
This helps you stay in the driver’s seat, while your thoughts move to the passenger seat—exactly where they belong.
Do you recognize how your thoughts sometimes hold you back? Try this ACT exercise!
Sources
- Harris, R. (2020). ACT in de praktijk. Hogrefe.
- Arnold, T., Haubrick, K. K., Klasko-Foster, L. B., Rogers, B. G., Barnett, A., Ramirez-Sanchez, N. A., Bertone, Z., & Gaudiano, B. A. (2022). Acceptance and Commitment Therapy Informed Behavioral Health Interventions Delivered by Non-Mental Health Professionals: A Systematic Review. Journal of contextual behavioral science, 24, 185–196.
- Yıldız E. (2020). The effects of acceptance and commitment therapy on lifestyle and behavioral changes: A systematic review of randomized controlled trials. Perspectives in psychiatric care, 56(3), 657–690.
- Martinez-Calderon, J., García-Muñoz, C., Rufo-Barbero, C., Matias-Soto, J., & Cano-García, F. J. (2024). Acceptance and Commitment Therapy for Chronic Pain: An Overview of Systematic Reviews with Meta-Analysis of Randomized Clinical Trials. The journal of pain, 25(3), 595–617.
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Did you find this article helpful? Would you like to work with the experts at Plants for Health on improving your health? Our lifestyle program provides tailored guidance, practical tools, and evidence-based strategies shown to be effective. So you can make lasting changes to your lifestyle.