A metaphor for separating discomfort from willingness. One dial shows the intensity of pain, fear or anxiety; the other shows willingness to experience it in the service of values. The key discovery is that discomfort can be at 8 and willingness can also be at 7. Both can be true at the same time. Action is possible even when both dials are high.
Step-by-step guide
- Draw or describe two separate dials.
- Dial 1, discomfort: "From 0 to 10, where is your pain or anxiety now?"
- Dial 2, willingness: "From 0 to 10, how willing are you to make room for this sensation?"
- Show independence: "Discomfort can be 8 and willingness can be 7; both are true at the same time."
- Ask: "What matters more right now: reducing pain or moving while pain is present?"
When to use
- The client believes: "I cannot live until the pain goes away."
- You need to separate psychological state from the capacity to act.
- Perfectionism or the demand for comfort before action.
- Chronic pain or illness.
Key phrases
Imagine two dials. One shows pain; here it is at 7. The other shows willingness; here it is at 5. Both can be active at the same time.
Follow-up questions
What matters more: reducing the pain or acting while it is here?
Can you wait until pain is zero? Or does that plan not work?
Alternative phrasings
The first dial is not fully under your control. The second is where choice becomes possible.
Warnings
- ⚠️ The metaphor can be misunderstood as ignoring pain; clarify that the work is about allowing parallel experience, not suppressing or denying it.
Source: Harris, R. (2009). ACT Made Simple. New Harbinger
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.