MT7: Willingness & Action Scale
Virtual Coach
Work step-by-step through the Move Toward exercise with the virtual coach.
Introduction
Good intentions still fail when importance outruns willingness—the mind says “This matters 10/10,” but the gut replies “I’ll do it… maybe 3/10.” The Willingness & Action Scale (W & A Scale) gives you a two‑number snapshot before you start: rate the value‑based action for Importance and Willingness on 0‑10 lines, then tweak the plan until Willingness is no more than two points below Importance. Research on ACT’s experiential avoidance shows that closing this gap predicts higher follow‑through and lower shame after lapses.
Instructions
W & A Scale
Goal: Run the W & A Scale on any planned value-aligned action (from your Goal Ladder, Tiny Step, etc.) before scheduling it.
Steps
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Write the Action (30 sec)
- What it means: One clear, specific behaviour you intend to do.
- Example (Action: “Run 30 min Wed 7 a.m.”): “Run 30 min on Wednesday at 7 a.m.”
- Quick tip: Put it at the top of the page.
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Rate Importance 0-10 (1 min)
- What it means: How critical is this action for living your chosen value? 0 = meh; 10 = vital.
- Example: Importance = 9 (Health value).
- Quick tip: Gut score — don’t overthink.
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Rate Willingness 0-10 (1 min)
- What it means: How willing are you, right now, to experience any discomfort to do it? 0 = not at all; 10 = totally ready.
- Example: Willingness = 5 (dreading cold morning).
- Quick tip: Consider obstacles, mood, energy.
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Check the Gap (30 sec)
- What it means: Aim for Willingness ≥ Importance – 2. If gap is bigger, shrink or adjust action.
- Example: 9 – 2 = 7; Willingness 5 is too low — needs tweak.
- Quick tip: Rule keeps goals challenging yet realistic.
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Adjust & Re-Rate (1 min)
- What it means: Modify duration, timing, or support until gap closes.
- Example: Shorten to 15-min jog at lunch → Willingness 8.
- Quick tip: Easiest lever: reduce effort by 50 %.
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Commit & Calendar (30 sec)
- What it means: Block the action; add reminder.
- Example: Calendar invite: Wed 12:30 p.m. “15-min jog.”
- Quick tip: Label with value word (“Health Jog”).
Worksheet & Virtual Coach
FAQs
Importance always 10—should I down-rate?
If everything is a 10, nothing is. Force-rank similar actions (10, 9, 8…) to restore contrast.
Willingness stuck low even after shrinking action.
Add a support tweak (friend join, rewarding playlist) or pick a different action aligned with the same value.
Can I ignore the gap rule sometimes?
Yes—high-stakes actions (medical, legal) may warrant pushing through. But expect higher dropout risk.
Is this like motivation scaling in MI?
Similar—but ACT version pairs willingness with values and allows action resizing in real time.
How often to use?
Anytime you schedule a new value action or notice repeated no-shows on your calendar.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
