Values Work (ACT)
In Acceptance and Commitment Therapy (ACT), values act as a compass. They are not goals that can be achieved and ticked off (like 'buying a house'), but directions in which you want to travel (like 'being a loving partner').
1. Values vs. Goals
Goals can be achieved. Values are ongoing qualities of action. If the goal is the mountain peak, the value is the direction you are walking (e.g., heading West).
2. The Tombstone Exercise
Imagine you are at the end of your life. What do you want to be remembered for? What do you want people to say about your character?
3. Analyzing Life Domains
Look at different areas like family, career, leisure, and health. Which core values (e.g., honesty, creativity, caring) are most important to you there?
4. Recognizing the Gap
Compare your identified values with your current daily life. Where are the discrepancies between what is important to you and how you spend your time?
5. Committed Action
Choose a specific area of life and define a small, actionable step for this week that aligns perfectly with one of your core values.