Values Clarification

Cognitive Skills

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Values Clarification

Values clarification is a technique from Acceptance and Commitment Therapy (ACT) that helps you identify what truly matters to you—not what you think should matter, or what others expect, but what genuinely gives your life meaning and direction.

Unlike goals (which can be achieved), values are ongoing directions—like "being a caring partner" rather than "getting married." When you're clear on your values, decisions become easier, motivation becomes more sustainable, and life feels more meaningful even during difficult times.

Using Values in Difficult Moments

When distressing emotions arise, ask:

•What value can guide me right now?

•What would the person I want to be do in this situation?

•Is my reaction moving me toward or away from what matters?

In the moment:

•Name your top value (e.g., "courage," "kindness," "authenticity")

•Take one small action aligned with that value

•Let the value—not the emotion—drive your next step

Examples:

•Feeling anxious about speaking up → Value: Honesty → Speak your truth anyway

•Feeling like isolating → Value: Connection → Send one text to a friend

•Feeling like quitting → Value: Growth → Take one more small step

Not sure what your core values are? Complete the Core Values Exercise first.

Values vs. Goals

Values:

•Ongoing directions, not destinations

•Can't be "achieved" or checked off

•Provide meaning even when goals fail

•Examples: Connection, Growth, Creativity, Compassion

Goals:

•Specific, achievable outcomes

•Can be completed

•Serve your values

•Examples: Call mom weekly, Learn guitar, Volunteer monthly

The relationship: Goals are the stepping stones; values are the direction you're walking.

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