Creating a mindful action plan during lockdown

by Anne-Marie Ulliac

Mindfulness is a hot topic in the field of psychology. It has deep roots in Eastern philosophies and practices, specifically originating from Buddhist traditions regarding the concept of the self and the use of meditation. The basic concepts have been adapted to fit the psychological model, and the results are strongly backed by evidence from numerous studies. A large and growing body of research has shown that mindfulness practice has the power to significantly decrease depression, anxiety and stress (Song & Lindquist, 2015). Mindfulness has also been shown to help people better regulate their emotions, increase psychological flexibility in responding to stress, increase your empathy, and act with greater self-awareness in social situations (Davis & Hayes, 2011). Practicing mindfulness regularly is not only refreshing in the moment, but it has lasting positive effects (Kirmayer, 2015). 

Below is a mindfulness exercise borrowed from a therapeutic approach called Acceptance and Commitment Therapy (ACT). This ‘Mindful Action Plan’ involves building a values-based to-do list while practicing mindfulness skills and mediating negative thoughts (Moran & Ming, 2020). 

The exercise involves creating a values-based list of activities that you will do over the next week that are meant to bring you a sense of fulfillment and enjoyment. These should be activities that you have the ability to do in your current circumstances, and that you can commit to doing without creating additional stress for yourself. Start by grabbing a pen and paper, and sit down comfortably in a space with as few distractions as possible. Set your phone aside, turn off your music, and breathe deeply. There are a few steps we will go through before you begin writing your list to increase your mindfulness during the task. 

Mindfulness involves some meta-thinking: that is, some deep diving into the thoughts that are behind your thoughts and emotions. Don’t worry, this isn’t quite like the Matrix. To start, take a deep breath and allow your thoughts to flow freely. Now, focus on how you are perceiving yourself at this moment. What are you thinking, about yourself? If any of these self-perceptions are negative, notice them and then let them go for now. 

Now, try to identify how you are feeling in this moment.  What emotions are you currently experiencing. You can visualize them if that is helpful for you, or define them in any way that helps you see them- no need to limit yourself to words such as happy or sad. When you are able to pick out these emotions,  accept them for what they are. In mindfulness practice it is important to take on an attitude of non judgement.  In this moment, emotions  are not “good” or “bad”, accept them just as they are. These emotions are your natural reaction to whatever your current circumstances are. Come to terms with your current experience of these emotions, and allow them to continue naturally while you move forward with this activity. 

The next step requires you to differentiate between your emotions (that you are allowing to exist as they are without judgement) and your thoughts. Notice the thoughts that are going through your mind. If they are constructive and conducive to what you are doing in this moment, allow them to continue. If you have negative thoughts, identify them and let them go for the moment. If your thoughts are distracting, focus on the activity you will be doing in a few moments and think of these distracting thoughts as being disconnected from this current moment. 

Now, make the choice to act meaningfully and with full awareness of the current moment. Allow those thoughts and emotions to exist alongside you, but not between you and the task of creating your list. Now, take a moment to think about your values. What personal values are important to you in this moment? What activities give your life meaning?  What activities can you do that help you fulfil these values? These questions are brief, but if you don’t have much experience with values-based activities, you will probably find it’s more difficult than you expected to identify your values and translate them into actionable steps. 

An example of a value could be adventure. If you normally fulfil your longing for adventure by travelling, what is a new way you can apply this value within the next week? If your daily routine includes taking a walk, you could try walking in a new area or taking your normal route in the opposite direction. These are obviously very small shifts, but they can make a big difference when combined with the mindfulness that you will focus on during the activity. Another example of a value could be family. If you are unable to visit your family, you could choose an activity such as creating a Zoom games night, or creating a schedule to call, email, or write letters. Your values are unique and personal to you, and so are the activities that you find fulfilling. Walking around the same block in the opposite direction admittedly does sound corny, but it may help you see a new perspective if you approach it with an open mind. Your values will guide the activities you chose, so that they are of personal significance. 

Now for the most important part of any plan: following through! Choose specific times and make concrete plans to follow through on the activities that you will do over the next week. When it comes time to do your activity, practice the same techniques of accepting your emotions and thoughts that we used while creating your list. Say one of your values was physical health, and you put going for a run on your to-do list because that brings you a sense of physical wellness. You picked 8 am on Friday, so that you can watch the sunrise. On Friday morning when you wake up, you’re tired and grumpy. With mindfulness, the point is not to try to stop yourself from being tired and grumpy! Practice recognizing those emotions, fully feeling and accepting them, and allow those emotions to exist alongside you for as long as they naturally do, while you move forward with your meaningful activity. If you chose your values well, they are priorities that are so significant to you that you can continue to pursue them through your values-based activity while allowing your emotions to be whatever they are. 

It can be helpful to think of our values as guides that help us to live in ways that reflect who we really are at our best or who we want to be.  Awareness of values is an important first step in living intentionally.  People tend to experience many psychological benefits when they behave in ways that are intentional and  congruent with their values. We’d love to hear how you felt after following through on this Mindfulness Action Plan.  Follow us on Facebook and Instagram and let us know.  

MINDFULNESS ACTION PLAN ADAPTED FROM MORAN & SING, 2020.

References 

Davis, D. M., & Hayes, J. A. (2011). What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy, 48(2), 198-208. 

Kirmayer, L. J. (2015). Mindfulness in cultural context. Transcultural Psychiatry, 52(4), 447–469. https://doi.org/10.1177/1363461515598949

Moran, D. J., & Ming, S. (2020). The Mindful Action Plan: Using the MAP to apply acceptance and commitment therapy to productivity and self-compassion for behavior analysts. Behavioral Analysis in Practice. https://doi.org/10.1007/s40617-020-00441-y

Song, Y., & Lindquist, R. (2015). Effects of mindfulness-based stress reduction on depression, anxiety, stress and mindfulness in Korean nursing students. Nurse Education Today, 35(1), 86-90. https://doi.org/10.1016/j.nedt.2014.06.010.