MBR Mindfulness Based Recovery
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ABLE, CAPABLE, & WILLING (ACW)
The 3 Requirements for Support
Ever felt hurt when someone didn't show up for you the way you needed? This framework helps you understand why - and how to build better support systems.
For someone to fully show up for you, they must be Able, Capable, AND Willing. If even one is missing, they can't provide that specific support - and that's not about your worth.
The Three Requirements
ABLE: Resources & Availability
  • Do they have time, energy, and resources?
  • Are there practical barriers?
Example: Your friend wants to help you move but works 60 hours a week with young kids. They're not able - not because they don't care, but because they lack availability.
CAPABLE: Skills & Capacity
  • Do they have the emotional, intellectual, or technical skills?
  • Do they have the mental/emotional bandwidth?
  • Have they developed these capacities through experience?
Example: You need someone to listen without advice. Your mom loves you but always jumps to problem-solving. She's not capable of just holding space - she doesn't have that skill, even though she cares.
WILLING: Desire & Boundaries
  • Do they genuinely want to help?
  • Are they protecting their own wellbeing by saying no?
  • Is something blocking their willingness?
Example: Your sibling could help with family conflict but isn't willing because they're still processing their own childhood pain. It's not personal - they're honoring their boundaries.
Why This Changes Everything
When someone can't show up, we usually:
  • Take it personally
  • Feel resentful
  • Keep asking them for what they can't give
  • End up repeatedly disappointed
ACW gives us clarity instead of confusion.
What You Gain
  • Release resentment by understanding limitations
  • Get strategic about who you ask for what
  • Build realistic expectations based on actual capacity
  • Appreciate what people CAN offer without resenting what they can't
Support Mapping Exercise
Create your ACW map:
For 5-8 people in your life, assess what they ARE able, capable, and willing to provide:
Reflection:
  • Where are you asking for something someone can't give?
  • Who IS able, capable, and willing - for what?
  • Where do you need to seek support elsewhere?
Right-Sizing Expectations
Reframe from Resentment to Appreciation
Instead of: "My dad never supports me emotionally"
Try: "My dad isn't capable of emotional conversations, but he IS able, capable, and willing to help with practical projects. I'll seek emotional support elsewhere and appreciate his practical help."
When Someone Can't Meet a Need
Your work:
  1. Accept the reality without personalizing it
  1. Seek that need from someone who IS able, capable, and willing
  1. Adjust expectations of what this person can provide
  1. Appreciate what they CAN give
Remember: Their limitation isn't about your value. It's information about their capacity.
Healing Past Relationships
Understanding Parents & Caregivers
Maybe your parents:
  • Weren't capable due to their own unhealed trauma
  • Weren't able because they were overwhelmed with survival
  • Weren't willing because they lacked awareness or tools
This doesn't excuse harm, but provides context.
The Work
  • Acknowledge what you needed
  • Identify which requirement was missing (ACW lens)
  • Recognize it was about their capacity, not your worth
  • Grieve what you didn't receive
  • Give yourself what you needed then
  • Seek that support from safe people now
Building Your Support Team
Key principle: Don't expect one person to meet all needs.
Build a team where different people provide different things:
  • Person A: Emotional processing
  • Person B: Fun and laughter
  • Person C: Practical help
  • Person D: Accountability
  • Professional support: For needs friends/family can't meet
Before asking for support:
  1. What specific need do I have?
  1. Who is able, capable, and willing to meet THIS need?
  1. Am I asking the right person for the right thing?
Applying ACW to Yourself
Assess your own capacity:
  • Am I able, capable, and willing to help with this?
  • If not, which requirement is missing?
  • Can I be honest about my limitations?
It's okay to say:
  • "I'm not able right now" (resource/time)
  • "I'm not capable of providing what you need" (skill/capacity)
  • "I'm not willing to take this on" (boundary/bandwidth)
Honoring your capacity is integrity, not selfishness.
Self-Reflection Worksheet
Current Support Assessment
1. Identify a current need:
2. List 3 people you might turn to:
3. For each person, assess:
  • Able? (time/resources): Y / N
  • Capable? (skills/capacity): Y / N
  • Willing? (desire/boundaries): Y / N
  • Can meet this need?: Y / N
  • What CAN they provide?: ____________
4. Who IS able, capable, and willing?
If no one: Where else can I seek this support?
Past Relationship Healing
1. Who from your past couldn't show up how you needed?
2. What did you need that they couldn't provide?
3. What was missing? (Check all that apply)
  • ABLE (time, resources, availability)
  • CAPABLE (skills, emotional capacity)
  • WILLING (desire, or protecting themselves)
4. How does this shift your perspective?
5. How can you give yourself what you needed?
Integration Practice
Daily
Notice disappointment/resentment → Assess ACW → Adjust expectations
Weekly
Review your support map and identify any gaps
Remember: Everyone is doing their best with what they have. This framework helps you get strategic about support while releasing resentment.
Closing
Place your hand on your heart. Three deep breaths.
Acknowledge:
"I am worthy of support"
"Others' limitations are not about my value"
"I can seek help strategically"
"I appreciate what people offer while meeting my needs wisely"
You're building a life where your needs get met - not by demanding others change, but by understanding capacity and seeking support wisely.