The ObservatoryTwo minutes: room for the hard thing, one step anyway
Let the hard thing come along, and do one small thing that matters to you
How it works
- Make room for itWrite
- A small step anywayWrite
You don't have to get rid of what feels heavy in order to do something that matters. Notice what you are carrying right now, a feeling, a worry, a thought, and say quietly to yourself: 'This is here, and I have room for …
Exercise in 2 steps, about 2 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
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Why does it work?
Letting unpleasant feelings be there without fighting them (acceptance) and at the same time acting on what matters to you (values-based action) are two core processes in acceptance and commitment therapy (ACT). Research suggests ACT helps with several conditions, but the review notes that it has not been shown that ACT is generally better than other active treatments. A single two-minute exercise has not been studied on its own. Source: Hayes, Luoma, Bond, Masuda & Lillis (2006), Acceptance and commitment therapy: Model, processes and outcomes, Behaviour Research and Therapy 44(1), 1-25.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
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