About this resource
Values are the qualities we want to bring to our lives. This worksheet helps people name what matters in four areas, rate how closely they are living by those values right now, and choose one small step in each area.
Purpose
To clarify values across life areas and choose small values-based actions.
Who it is for
Primary profession: Psychologists. Also relevant for counsellors and therapists.
Client or participant group: Young adults and adults working with a practitioner who uses acceptance and commitment approaches.
Practice setting: ACT-informed individual therapy.
Suggested uses
- Clarifying values early in therapy
- Linking goals to what matters
- Exploring motivation when things feel stuck
- Reviewing progress over time
Instructions for practitioners
- Explain the difference between values (directions) and goals (destinations).
- Explore values in each area of life.
- Rate how closely the person is living by each value right now.
- Choose one small, values-based action in each area.
Instructions for clients or participants
- Write what matters to you in each area.
- Rate how close you are living to it.
- Choose one small step.
Accessibility considerations
Offer a values word list and accept spoken answers.
Scope and limitations
This is an informal, ACT-informed worksheet. It does not replace training in acceptance and commitment therapy.
Research basis
Acceptance and commitment therapy (ACT), which includes clarifying values and taking committed action, performs better than usual care and similarly to established treatments for anxiety, depression and related problems. Specific goals, if-then plans and regular progress monitoring all improve the chances of reaching goals.
- A-Tjak, J. G., Davis, M. L., Morina, N., Powers, M. B., Smits, J. A., & Emmelkamp, P. M. (2015). A Meta-Analysis of the Efficacy of Acceptance and Commitment Therapy for Clinically Relevant Mental and Physical Health Problems. Psychotherapy and Psychosomatics, 84(1), 30–36. https://doi.org/10.1159/000365764
- Gollwitzer, P. M., & Sheeran, P. (2006). Implementation Intentions and Goal Achievement: A Meta‐analysis of Effects and Processes. Advances in Experimental Social Psychology, 69–119. https://doi.org/10.1016/s0065-2601(06)38002-1
- Harkin, B., Webb, T. L., Chang, B. P. I., Prestwich, A., Conner, M., Kellar, I., Benn, Y., & Sheeran, P. (2016). Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin, 142(2), 198–229. https://doi.org/10.1037/bul0000025
- Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.
- Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. https://doi.org/10.1037/0003-066x.57.9.705
What is included
A 2-page printable A4 PDF, including a practitioner notes page with the research basis (version 1.0).
Originality
Original Practitioner Plus content: wording, activity structure and layout were created for this resource. No third-party worksheets, illustrations or text were reproduced.
