Clarifying What Matters Most
A guided exploration of personal values and how they shape decisions and well-being
Clarifying What Matters Most
A guided exploration of personal values and how they shape decisions and well-being
Clarifying What Matters Most
A guided exploration of personal values and how they shape decisions and well-being
Values are the deeply held principles that define what matters most to you. Unlike goals, which can be completed, values are ongoing directions that guide your choices, relationships, and sense of purpose. Acceptance and Commitment Therapy treats living in line with your values as a core process of change (Hayes et al., 2012), and research with a values measure links acting on your values to greater psychological flexibility (Lundgren et al., 2012). When daily actions drift away from core values, people often experience dissatisfaction, burnout, or a sense of being lost. This guide will help you identify, clarify, and begin aligning your life with the values that matter most to you. Start here to learn what values are, then move on to values clarification to rank them and values-based goals to act on them.
What Are Values?
Common Life Domains for Values Exploration
- Family and close relationships What kind of partner, parent, sibling, or friend do you want to be?Example: Values in this domain might include loyalty, patience, warmth, or being fully present during family time.
- Work and career What qualities do you want to bring to your professional life, regardless of your specific job?Example: Values here might include integrity, excellence, mentoring others, or maintaining work-life balance.
- Health and well-being How do you want to care for your physical and mental health?Example: You might value self-compassion, consistent movement, or nourishing your body with whole foods.
- Community and social contribution How do you want to engage with and give back to the wider world?Example: Values might include civic engagement, environmental stewardship, or advocating for people who are marginalized.
- Personal growth and learning What role does curiosity, education, or self-development play in the life you want?Example: You might value lifelong learning by reading regularly, taking courses, or seeking feedback on your blind spots.
- Leisure and creativity How do you want to spend your free time in ways that feel nourishing and authentic?Example: Values here might include playfulness, creative expression, adventure, or simply making time for rest.
Values Versus Influences
Steps to Begin Living by Your Values
- Identify your top five values Review the life domains above and name the values that feel most alive and important to you right now.Example: Your list might include authenticity, kindness, adventure, learning, and family closeness.
- Assess your current alignment For each value, rate on a scale of 1 to 10 how consistently your recent actions reflect it.Example: You might rate 'kindness' at 8 but 'adventure' at 3, indicating where to focus your energy.
- Choose one small valued action this week Pick the value with the largest alignment gap and commit to one specific, achievable action that moves you in that direction.Example: If adventure scored lowest, you might commit to trying a new hiking trail this Saturday.
- Reflect and adjust regularly Values work is not a one-time exercise. Revisit your values quarterly and notice how they may shift as you grow and your circumstances change.Example: After becoming a parent, you might notice that family closeness has moved higher on your priority list than career achievement.
References
- 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.
- Lundgren, T., Luoma, J. B., Dahl, J., Strosahl, K., & Melin, L. (2012). The Bull's-Eye Values Survey: A psychometric evaluation. Cognitive and Behavioral Practice, 19(4), 518-526. https://doi.org/10.1016/j.cbpra.2012.01.004
- Veage, S., Ciarrochi, J., Deane, F. P., Andresen, R., Oades, L. G., & Crowe, T. P. (2014). Value congruence, importance and success and in the workplace: Links with well-being and burnout amongst mental health practitioners. Journal of Contextual Behavioral Science, 3(4), 258-264. https://doi.org/10.1016/j.jcbs.2014.06.004
Related ACT Worksheets
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Clinical guides that use this worksheet
Common Questions
What is the Clarifying What Matters Most worksheet?
Values are the deeply held principles that define what matters most to you. Unlike goals, which can be completed, values are ongoing directions that guide your choices, relationships, and sense of purpose.
How do I use the Clarifying What Matters Most worksheet?
Read through this resource to learn key concepts. Share with your therapist or use as a study reference. You can print this sheet or bookmark it for quick access later.
Is the Clarifying What Matters Most worksheet free?
Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.
Who is the Clarifying What Matters Most worksheet for?
It is designed for therapists and counselors doing ACT work with clients, and for individuals using it for self-guided practice. Pro members can share it with clients through a private link. No client account needed.
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