{ "kind": "node-detail-initial-slice", "version": "0.2.78", "generatedAt": "2026-10-02T19:25:44.323Z", "locale": "en", "route": "/en/practice/exercises/getting-from-values-to-specific-action-steps/", "nodeId": "exercise-getting-from-values-to-specific-action-steps", "nodeType": "exercise", "node": { "id": "exercise-getting-from-values-to-specific-action-steps", "type": "exercise", "title": "Getting from Values to Specific Action Steps", "searchAliases": [ "Getting from Values to Specific Action Steps", "Von Werten zu konkreten Handlungsschritten kommen" ], "description": "Guided practice · Preventive practice sheet · Preventive routine planning", "priorityRank": 21, "priorityLabel": "More foundational", "priorityDescription": "This node is more about preparation, stabilization, or later deepening around prepare for stress.", "cardPreview": "When values ​​are important but still need to be translated into concrete, feasible steps.", "purpose": "Translate life value-oriented long-term logic into a concrete next step instead of stopping at abstract values.", "applicationContext": "When life structure, priorities and avoidance have been recognized, but no realistic first step has yet been implemented into everyday life.", "longDescription": { "text": "This worksheet bridges the gap between abstract values and concrete daily behavior — the gap where most long-term goals fail. It works by identifying a specific value, then asking what behavior would express that value this week, and then breaking that behavior down into the smallest step that can actually be taken today. The most common failure mode is staying at the level of values without descending to specific, scheduled action steps. 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"Accumulating positive emotions addresses the role of ongoing life experience in emotional vulnerability. 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Mastery is not the same as comfort: it requires choosing tasks that are genuinely challenging but achievable — neither so easy that no sense of accomplishment follows, nor so difficult that failure is likely. Research on depression consistently shows that behavioral mastery is a core component of effective treatment. A series of accomplishments, however small, gradually shifts the self-concept toward competence and raises the emotional baseline. The key is calibration: starting slightly above the current skill level, then adjusting. 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Rather than responding only to crises as they arise, the Weekly Regulator builds a weekly structure that proactively includes the PLEASE skills, pleasant events, mastery activities, and social connection. The premise is that emotional regulation is not only a moment-to-moment skill but also a medium-term project of arranging one's week so that vulnerability factors are minimized and protective factors are consistently present. 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"problem-solving", "abc-please-skills", "build-mastery-and-cope-ahead", "emotion-regulation" ], "situations": [ "belastung-vorbereiten" ], "practiceNodeIds": [ "dbt-diary" ], "comparisonTitle": "Immediate Help vs. Long-Term Building", "comparisonBullets": [ "translates building work into a viable weekly structure", "fits recurring dysregulation or lack of regularity", "asks first: how do I anchor stabilization as a repeatable weekly practice?" ], "comparisonAxes": [ { "label": "Primary question", "current": "How do I anchor stabilization as a repeatable weekly practice?", "candidates": { "stop-skill": "How do I stop the escalation right now?", "tip-skills": "How do I quickly bring my system down through the body right now?" } }, { "label": "Direction", "current": "Translate building work into a sustainable and repeatable weekly structure.", "candidates": { "stop-skill": "Immediate interruption of impulse, escalation, or automatic behavior.", "tip-skills": "Fast physiological 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"cognitive-vulnerability", "label": "Deepen the frame of reference", "description": "This connection expands the conceptual frame so the current topic does not remain isolated.", "pathType": "knowledge-to-application" }, { "nodeId": "build-mastery-and-cope-ahead", "label": "Deepen the frame of reference", "description": "This connection expands the conceptual frame so the current topic does not remain isolated.", "pathType": "knowledge-to-application" }, { "nodeId": "problem-solving", "label": "Move directly into application", "description": "This connection leads from conceptual knowledge into a more concrete practical application.", "pathType": "knowledge-to-application" } ], "situationLinks": [ { "situationId": "belastung-vorbereiten", "label": "Prepare for Stress", "entryType": "prevention", "pathSegment": "situations", "relationRole": "prepare", "fit": "primary", "strength": 0.84, "isPreferred": true } ] }, { "id": "fast", "type": "bundle", "title": "FAST", "searchAliases": [ "FAST", "FAST" ], "description": "Self-respect effectiveness · Self-respect protection", "priorityRank": 18, "priorityLabel": "Situationally important", "priorityDescription": "This node becomes especially important when set boundaries describes the actual situation.", "cardPreview": "If you want to remain fair in your contact without betraying yourself.", "purpose": "Act in interactions in such a way that one's own self-respect is maintained without tipping over into submission, self-betrayal, shame spirals or rigid intransigence.", "applicationContext": "When pursuing goals or protecting relationships threatens to come at the expense of one's own values, fairness or inner integrity.", "longDescription": { "text": "FAST is the DBT mnemonic for self-respect effectiveness skills — the skills used to maintain or increase self-respect during and after an interpersonal interaction. Each letter stands for: be Fair (to oneself and to the other person); no Apologies (no over-apologizing for having needs, opinions, or a point of view); Stick to values (avoid compromising integrity to get approval or avoid conflict); and be Truthful (no lying, no acting helpless, no exaggerating). FAST skills address the inner cost of interaction: not just whether one got what one wanted, but whether one can respect oneself afterward. Self-respect is not maintained through always getting one's way, but through how one engages — whether the engagement reflects one's own values, honesty, and fairness.", "furtherReading": [ { "sourceId": "linehan-manual-529p", "chapter": 8, "section": "VII", "page": 261 } ] }, "sourceId": "linehan-manual-529p", "sourceLabel": "Linehan Manual", "sourceLocator": "Chapter 8, Section 7", "sourceCategory": "Foundation-oriented", "sourceType": "Manual", "sourceTrustSignal": "Primary source-close", "sourceAuthorityWeight": "high", "sourcePracticeWeight": "medium", "sourceAudienceFit": "Professional", "sourceNote": "Linehan Manual · Chapter 8, Section 7", "whenToUse": "When interactions typically leave behind self-devaluation, bitterness or the feeling of having lost or betrayed oneself.", "whenToUseSource": "editorial", "situationsSource": "explicit", "skillComplexity": "core", "interventionMode": "relational", "evidenceLevel": "clinical_consensus", "module": "interpersonal", "secondaryModules": [ "mindfulness", "emotion-regulation" ], "moduleBridgeContexts": [ { "moduleId": "mindfulness", "contextText": "Maintaining self-respect in contact requires mindfully noticing when you begin to bend yourself out of shape - 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Being fair to oneself means not giving in to all of another's wishes at the expense of one's own; being fair to the other means not taking advantage of them to get what one wants. Consistently taking advantage of others may produce short-term results but erodes self-respect over time. Consistently sacrificing one's own wishes for others does the same from the opposite direction. 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When apologies are genuinely warranted, they are appropriate and important. The problem is habitual apologizing that signals one is wrong for wanting what one wants. Each unnecessary apology communicates that one is a burden, a problem, or a mistake. Over time, this pattern erodes the sense of mastery and self-respect. The skill is not about refusing to apologize when genuinely at fault — it is about not apologizing for existing, for having a perspective, or for taking up space in an interaction.", "furtherReading": [ { "sourceId": "linehan-manual-529p", "chapter": 8, "section": "VII.B.2", "page": 261 } ] }, "sourceId": "linehan-manual-529p", "sourceLabel": "Linehan Manual", "sourceLocator": "Chapter 8, Section 7", "sourceCategory": "Foundation-oriented", "sourceType": "Manual", "sourceTrustSignal": "Primary source-close", "sourceAuthorityWeight": "high", "sourcePracticeWeight": "medium", "sourceAudienceFit": "Professional", "sourceNote": "Linehan Manual · Chapter 8, Section 7", "whenToUse": "When you have to stand up for something that doesn't need an apology, but otherwise you quickly make yourself smaller than necessary.", "whenToUseSource": "editorial", "situationsSource": "explicit", "skillComplexity": "supplemental", "interventionMode": "relational", "evidenceLevel": "clinical_consensus", "module": "interpersonal", "secondaryModules": [ "emotion-regulation", "mindfulness" ], "moduleBridgeContexts": [ { "moduleId": "emotion-regulation", "contextText": "Reflexive apologies come from shame and fear - emotion regulation makes it possible to stand for legitimate positions without unnecessary apology." } ], "relatedIds": [ "build-mastery" ], "parentBundleId": "fast", "situations": [ "selbstrespekt", "grenzen-setzen" ], "practiceNodeIds": [ "exercise-getting-from-values-to-specific-action-steps" ], "comparisonTitle": "Related content in Interpersonal Effectiveness", "comparisonBullets": [], "comparisonAxes": [], "comparisonNodeIds": [ "fast-fair", "fast-stick-to-values", "fast-truthful" ], "learningPathType": "step-to-pattern", "learningPathTitle": "From single part to pattern", "learningPathDescription": "First return to the skill bundle and from there move to the next steps of the same structure.", "learningPathNodeIds": [ "fast", "fast-stick-to-values" ], "learningPathSteps": [ { "nodeId": "fast", "label": "Return to the overall structure", "description": "This makes the individual step readable again as part of the larger pattern.", "pathType": "step-to-pattern" }, { "nodeId": "fast-stick-to-values", "label": "Connect the next skill-bundle step", "description": "This connection leads from the current element into the next functional step of the same structure.", "pathType": "step-to-pattern" } ], "situationLinks": [ { "situationId": "selbstrespekt", "label": "Preserve Self-Respect", "entryType": "interpersonal", "pathSegment": "situations", "relationRole": "apply", "fit": "primary", "strength": 0.88, "isPreferred": true }, { "situationId": "grenzen-setzen", "label": "Set boundaries", "entryType": "interpersonal", "pathSegment": "situations", "relationRole": "apply", "fit": "secondary", "strength": 0, "isPreferred": true } ] }, { "id": "fast-truthful", "type": "component", "title": "FAST: Truthful", "searchAliases": [ "FAST: Truthful", "FAST: Ehrlich" ], "description": "Self-respect effectiveness · FAST components · Self-respect protection step", "priorityRank": 18, "priorityLabel": "Situationally important", "priorityDescription": "This node becomes especially important when set boundaries describes the actual situation.", "cardPreview": "When honesty is needed instead of evasion, appeasement or distortion.", "purpose": "Ensure truthfulness in contact so that self-respect is not bought through evasion, exaggeration or unclear presentation.", "applicationContext": "When pressure, shame or tactical accommodation leads you to become inaccurate, appeasing or dishonest.", "longDescription": { "text": "Truthful is the fourth FAST skill: being honest — not lying, not exaggerating, not acting helpless when one is not. 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Each letter stands for: be Fair (to oneself and to the other person); no Apologies (no over-apologizing for having needs, opinions, or a point of view); Stick to values (avoid compromising integrity to get approval or avoid conflict); and be Truthful (no lying, no acting helpless, no exaggerating). FAST skills address the inner cost of interaction: not just whether one got what one wanted, but whether one can respect oneself afterward. 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Being fair to oneself means not giving in to all of another's wishes at the expense of one's own; being fair to the other means not taking advantage of them to get what one wants. Consistently taking advantage of others may produce short-term results but erodes self-respect over time. Consistently sacrificing one's own wishes for others does the same from the opposite direction. Fairness requires validating one's own feelings and needs as legitimate, not treating oneself as the person whose interests are always secondary.", "furtherReading": [ { "sourceId": "linehan-manual-529p", "chapter": 8, "section": "VII.B.1", "page": 261 } ] }, "sourceId": "linehan-manual-529p", "sourceLabel": "Linehan Manual", "sourceLocator": "Chapter 8, Section 7", "sourceCategory": "Foundation-oriented", "sourceType": "Manual", "sourceTrustSignal": "Primary source-close", "sourceAuthorityWeight": "high", "sourcePracticeWeight": "medium", "sourceAudienceFit": "Professional", "sourceNote": "Linehan Manual · Chapter 8, Section 7", "whenToUse": "If you want to protect yourself without being unfair or degrading towards others.", "whenToUseSource": "editorial", "situationsSource": "explicit", "skillComplexity": "supplemental", "interventionMode": "relational", "evidenceLevel": "clinical_consensus", "module": "interpersonal", "secondaryModules": [ "emotion-regulation", "mindfulness" ], "moduleBridgeContexts": [ { "moduleId": "emotion-regulation", "contextText": "Anger or hurt create unfair reactions - emotion regulation is the prerequisite for deliberate fairness." }, { "moduleId": "mindfulness", "contextText": "Perceiving fairness in contact requires mindfulness of both sides - including your own tendency toward unfairness under pressure." } ], "relatedIds": [ "interpersonal-values-and-ratios" ], "parentBundleId": "fast", "situations": [ "selbstrespekt", "grenzen-setzen" ], "practiceNodeIds": [ "exercise-getting-from-values-to-specific-action-steps" ], "comparisonTitle": "Related content in Interpersonal Effectiveness", "comparisonBullets": [], "comparisonAxes": [], "comparisonNodeIds": [ "fast-no-apologies", "fast-stick-to-values", "fast-truthful" ], "learningPathType": "step-to-pattern", "learningPathTitle": "From single part to pattern", "learningPathDescription": "First return to the skill bundle and from there move to the next steps of the same structure.", "learningPathNodeIds": [ "fast", "fast-no-apologies" ], "learningPathSteps": [ { "nodeId": "fast", "label": "Return to the overall structure", "description": "This makes the individual step readable again as part of the larger pattern.", "pathType": "step-to-pattern" }, { "nodeId": "fast-no-apologies", "label": "Connect the next skill-bundle step", "description": "This connection leads from the current element into the next functional step of the same structure.", "pathType": "step-to-pattern" } ], "situationLinks": [ { "situationId": "selbstrespekt", "label": "Preserve Self-Respect", "entryType": "interpersonal", "pathSegment": "situations", "relationRole": "apply", "fit": "primary", "strength": 0.86, "isPreferred": true }, { "situationId": "grenzen-setzen", "label": "Set boundaries", "entryType": "interpersonal", "pathSegment": "situations", "relationRole": "apply", "fit": "secondary", "strength": 0, "isPreferred": true } ] }, { "id": "fast-no-apologies", "type": "component", "title": "FAST: no Apologies", "searchAliases": [ "FAST: no Apologies", "FAST: Keine Entschuldigungen" ], "description": "Self-respect effectiveness · FAST components · Self-respect protection step", "priorityRank": 18, "priorityLabel": "Situationally important", "priorityDescription": "This node becomes especially important when set boundaries describes the actual situation.", "cardPreview": "If you don't want to reflexively apologize for legitimate concerns or boundaries.", "purpose": "Reduce unnecessary apologies so that legitimate self-advocacy is not weakened by premature retreat.", "applicationContext": "When shame, insecurity or fear of conflict leads to legitimate concerns being reflexively relativized or excused.", "longDescription": { "text": "No Apologies is the second FAST skill: avoiding over-apologizing — for having needs, for making requests, for having opinions, or for disagreeing. When apologies are genuinely warranted, they are appropriate and important. The problem is habitual apologizing that signals one is wrong for wanting what one wants. Each unnecessary apology communicates that one is a burden, a problem, or a mistake. Over time, this pattern erodes the sense of mastery and self-respect. The skill is not about refusing to apologize when genuinely at fault — it is about not apologizing for existing, for having a perspective, or for taking up space in an interaction.", "furtherReading": [ { "sourceId": "linehan-manual-529p", "chapter": 8, "section": "VII.B.2", "page": 261 } ] }, "sourceId": "linehan-manual-529p", "sourceLabel": "Linehan Manual", "sourceLocator": "Chapter 8, Section 7", "sourceCategory": "Foundation-oriented", "sourceType": "Manual", "sourceTrustSignal": "Primary source-close", "sourceAuthorityWeight": "high", "sourcePracticeWeight": "medium", "sourceAudienceFit": "Professional", "sourceNote": "Linehan Manual · Chapter 8, Section 7", "whenToUse": "When you have to stand up for something that doesn't need an apology, but otherwise you quickly make yourself smaller than necessary.", "whenToUseSource": "editorial", "situationsSource": "explicit", "skillComplexity": "supplemental", "interventionMode": "relational", "evidenceLevel": "clinical_consensus", "module": "interpersonal", "secondaryModules": [ "emotion-regulation", "mindfulness" ], "moduleBridgeContexts": [ { "moduleId": "emotion-regulation", "contextText": "Reflexive apologies come from shame and fear - emotion regulation makes it possible to stand for legitimate positions without unnecessary apology." } ], "relatedIds": [ "build-mastery" ], "parentBundleId": "fast", "situations": [ "selbstrespekt", "grenzen-setzen" ], "practiceNodeIds": [ "exercise-getting-from-values-to-specific-action-steps" ], "comparisonTitle": "Related content in Interpersonal Effectiveness", "comparisonBullets": [], "comparisonAxes": [], "comparisonNodeIds": [ "fast-fair", "fast-stick-to-values", "fast-truthful" ], "learningPathType": "step-to-pattern", "learningPathTitle": "From single part to pattern", "learningPathDescription": "First return to the skill bundle and from there move to the next steps of the same structure.", "learningPathNodeIds": [ "fast", "fast-stick-to-values" ], "learningPathSteps": [ { "nodeId": "fast", "label": "Return to the overall structure", "description": "This makes the individual step readable again as part of the larger pattern.", "pathType": "step-to-pattern" }, { "nodeId": "fast-stick-to-values", "label": "Connect the next skill-bundle step", "description": "This connection leads from the current element into the next functional step of the same structure.", "pathType": "step-to-pattern" } ], "situationLinks": [ { "situationId": "selbstrespekt", "label": "Preserve Self-Respect", "entryType": "interpersonal", "pathSegment": "situations", "relationRole": "apply", "fit": "primary", "strength": 0.88, "isPreferred": true }, { "situationId": "grenzen-setzen", "label": "Set boundaries", "entryType": "interpersonal", "pathSegment": "situations", "relationRole": "apply", "fit": "secondary", "strength": 0, "isPreferred": true } ] }, { "id": "fast-stick-to-values", "type": "component", "title": "FAST: Stick to Values", "searchAliases": [ "FAST: Stick to Values", "FAST: Werten treu bleiben" ], "description": "Self-respect effectiveness · FAST components · Self-respect protection step", "priorityRank": 18, "priorityLabel": "Situationally important", "priorityDescription": "This node becomes especially important when set boundaries describes the actual situation.", "cardPreview": "When pressure or guilt pulls you away from your own values.", "purpose": "Hold on to your own values ​​in contact so that the search for recognition or the pressure of conflict does not lead to an inner loss of self.", "applicationContext": "When approval, harmony or pressure from outside easily pulls you away from what is actually important to you.", "longDescription": { "text": "Stick to Values is the third FAST skill: maintaining one's own moral code and personal values even under pressure to abandon them for approval, liking, or to avoid conflict. 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