ACT Lesson #4: Values Clarification

In Acceptance and Commitment Therapy (ACT), values are the guiding principles that reflect what is truly important to us, shaping our sense of purpose and direction in life. Unlike goals, which are specific outcomes we aim to achieve, values represent the broader qualities we aspire to embody, such as compassion, creativity, or connection.

By clarifying our values, we can set more meaningful goals that align with our authentic selves, enhancing our motivation and commitment to pursuing them. This alignment is particularly beneficial when facing challenges like anxiety, stress, or depression, as it helps ground us in what truly matters, fostering resilience and a sense of fulfillment even in difficult times. Embracing our values empowers us to navigate life’s obstacles with intention, transforming our struggles into opportunities for growth and deeper self-awareness.

Identifying Your Values
Two essential questions about clarifying your values are: “What makes my life rich and meaningful?” and “What do I want to stand for?” Here is a simple process of identifying values.

1. Think for a moment in what areas of your life you are struggling (e.g., in relationships, at work/school, with yourself) and pick one area you want to focus on.
2. Then go over the List of Values below and pick 3-5 values that feel relevant for the area of your life you chose. If you are struggling with this step, ask yourself:
   • “With what value principles do you want to show up in the area of your life you chose?”
   • “If in a few years people gave me feedback about what they admired about me, what value principles would I want them to comment on?”
3. Once you have identified your values, move on to ACT Lesson #5: Commitment to Action to learn how to put your values into action.

List of Values

NEXT: ACT Lesson #5: Commitment to Action