Sunday 1 July 2018

Act and Us with Maddy Scott

This is part two of my conversation with friend and fellow organisational psychologist, Maddy Scott. We talk about how we've used ACT (Acceptance and Commitment Therapy) in our lives. Maddy talks about her mindfulness practice and how she introduced values on a family holiday leading to an adventure on the high seas (grand canal). I also talk about my values in relation to sharing and training skills in ACT.

We finish with an invitation to have a go at an exercise - a suggestion for a playful way on how to practice bringing values to life using the list in the episode notes.

Episode Notes






Below is a list of values from Russ Harris. Have a look through them and see if one leaps out at you. See if you can find opportunities to express that value in any area of life over the next few days. Remember - small is beautiful. 

The notice how you got on, go back to the list, and repeat!

If you want to share and report back - please do get in touch at:

@rossmccoach on twitter

Or a fledgling new twitter account @peoplesouppod

Instagram - people.soup

Values List [Copyright Russ Harris 2010]

1. Acceptance: to be open to and accepting of myself, others, life etc 
2. Adventure: to be adventurous; to actively seek, create, or explore novel or stimulating experiences 3. Assertiveness: to respectfully stand up for my rights and request what I want 
4. Authenticity: to be authentic, genuine, real; to be true to myself 
5. Beauty: to appreciate, create, nurture or cultivate beauty in myself, others, the environment etc 
6. Caring: to be caring towards myself, others, the environment etc 
7. Challenge: to keep challenging myself to grow, learn, improve 
8. Compassion: to act with kindness towards those who are suffering 
9. Connection: to engage fully in whatever I am doing, and be fully present with others 
10. Contribution: to contribute, help, assist, or make a positive difference to myself or others 
11. Conformity: to be respectful and obedient of rules and obligations 
12. Cooperation: to be cooperative and collaborative with others 
13. Courage: to be courageous or brave; to persist in the face of fear, threat, or difficulty 
14. Creativity: to be creative or innovative 
15. Curiosity: to be curious, open-minded and interested; to explore and discover 
16. Encouragement: to encourage and reward behaviour that I value in myself or others 
17. Equality: to treat others as equal to myself, and vice-versa 
18. Excitement: to seek, create and engage in activities that are exciting, stimulating or thrilling 
19. Fairness: to be fair to myself or others 
20. Fitness: to maintain or improve my fitness; to look after my physical and mental health and wellbeing 
21. Flexibility: to adjust and adapt readily to changing circumstances 
22. Freedom: to live freely; to choose how I live and behave, or help others do likewise 
23. Friendliness: to be friendly, companionable, or agreeable towards others 
24. Forgiveness: to be forgiving towards myself or others 
25. Fun: to be fun-loving; to seek, create, and engage in fun-filled activities 
26. Generosity: to be generous, sharing and giving, to myself or others 
27. Gratitude: to be grateful for and appreciative of the positive aspects of myself, others and life 
28. Honesty: to be honest, truthful, and sincere with myself and others 
29. Humour: to see and appreciate the humorous side of life 
30. Humility: to be humble or modest; to let my achievements speak for themselves     
31. Industry: to be industrious, hard-working, dedicated 
32. Independence: to be self-supportive, and choose my own way of doing things 
33. Intimacy: to open up, reveal, and share myself -- emotionally or physically – in my close personal relationships 
34. Justice: to uphold justice and fairness 
35. Kindness: to be kind, compassionate, considerate, nurturing or caring towards myself or others 36. Love: to act lovingly or affectionately towards myself or others 
37. Mindfulness: to be conscious of, open to, and curious about my here-and-now experience 
38. Order: to be orderly and organized 
39. Open-mindedness: to think things through, see things from other’s points of view, and weigh evidence fairly. 
40. Patience: to wait calmly for what I want.
41. Persistence: to continue resolutely, despite problems or difficulties. 
42. Pleasure: to create and give pleasure to myself or others 
43. Power: to strongly influence or wield authority over others, e.g. taking charge, leading, organizing 44. Reciprocity: to build relationships in which there is a fair balance of giving and taking 
45. Respect: to be respectful towards myself or others; to be polite, considerate and show positive regard 
46. Responsibility: to be responsible and accountable for my actions 
47. Romance: to be romantic; to display and express love or strong affection 
48. Safety: to secure, protect, or ensure safety of myself or others 
49. Self-awareness: to be aware of my own thoughts, feelings and actions 
50. Self-care: to look after my health and wellbeing, and get my needs met 
51. Self-development: to keep growing, advancing or improving in knowledge, skills, character, or life experience. 
52. Self-control: to act in accordance with my own ideals 
53. Sensuality: to create, explore and enjoy experiences that stimulate the five senses 
54. Sexuality: to explore or express my sexuality 
55. Spirituality: to connect with things bigger than myself 
56. Skilfulness: to continually practice and improve my skills, and apply myself fully when using them 
57. Supportiveness: to be supportive, helpful, encouraging, and available to myself or others 
58. Trust: to be trustworthy; to be loyal, faithful, sincere, and reliable 
59. Insert your own unlisted value here: 
60. Insert your own unlisted value here: 


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