Ever feel like you’ve hit a wall with your progress, even when you’re doing all the “right” things?
It happens to all of us. Sometimes, life throws something unexpected your way. Other times, doubt and fear sneak in quietly, and before you know it, you’re stuck—questioning whether you can really do this.
But here’s the good news: confidence isn’t something you need to have before you take action. It’s something you build—one small step at a time.
That’s where the ACT Change Process comes in.
Step 1: Awareness
The first step is identifying what’s working and what’s not. That means looking at your current mindset, noticing unhelpful patterns, and asking yourself: What do I truly want?
Brent’s story is a great example. At first, he blamed his wife’s baking for his struggles with overeating. But once he paused to reflect, he realized something deeper was going on. By becoming aware of what triggered him, and how he responded, he opened the door to change.
Step 2: Creative Discovery
This step is all about allowing and accepting your emotions, while tuning into what matters most. It takes courage to ask for help or speak up for what you need. Brent did exactly that when he told his wife that constant desserts were making it harder for him to stay on track. Instead of blaming, he chose to advocate for himself—and it made a big difference.
So ask yourself: What support do I need right now and who can I ask for it?
Step 3: Transformation
Once you’ve clarified what matters, the next step is taking action based on your values. Transformation is all about focusing your effort on what you want to change, using new choices and habits to move forward.
If you read our last post on “Be → Do → Have,” this is the Do step in motion. It’s not about doing everything perfectly. It’s about taking one small step that reflects who you’re becoming.
Brent didn’t try to change everything overnight. He focused on what he could change, and that momentum helped rebuild his confidence.
Ready To Try It?
If you’re feeling stuck, try this:
- Pick one area where you feel stuck right now
- Use the ACT steps: grow awareness, reconnect with what matters, and take one small, valued-based action
- And remember—asking for support is a sign of strength, not weakness
Confidence isn’t something you’re born with. It’s something you build—by showing up, speaking up, and stepping forward.
You don’t have to do it perfectly. You just have to start.
Need a refresher on “Be → Do → Have”? Revisit our previous post to see how building confidence starts with who you want to be.
Want to know what’s really keeping you stuck? Take our free Top Inner Roadblocks to Weight Loss Success quiz to discover what’s standing in your way and get personalized strategies to move forward.
Source
Loughrey K. Happy Life at a Healthy Weight, Creating a Shame Free, Healthy Relationship with Food and Life. Authentic Wellness Publishing Company, LLC; 2024.
Zhana Ivanova
University of Maryland – Nutrition and Food Sciences
Kay Loughrey, MPH, RDN, LDN Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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Kay Loughrey, MPH, RDN, LDN is a licensed Nutritionist-Dietitian and a weight loss coach with 30+ years of experience in helping people lose weight and develop healthier relationships with food. She coaches her clients nationwide providing weight loss planning, video check-ins, and more. Schedule your free consultation.