Guided technique · Reflection · 10 min

Values check

A short reflection to name what matters most to you and check how far your days reflect it.

Level: Beginner · Free — no account needed to read

A short reflection to name what matters most to you and check how far your days reflect it.

Why it may help

Values act as a compass when choices are hard, and noticing gaps between what matters and how you spend your time points to meaningful changes.

When to use it

• you feel busy but unfulfilled
• facing a hard decision
• you’re unsure what to focus on

Helps with

• Feeling lost
• Hard decisions

How to do it

1. Write five things that matter deeply to you — people, qualities, causes.
2. Circle the three that feel most true.
3. For each, ask: how much did my last week reflect this?
4. Choose one small action this week that brings your days closer to one value.

What the evidence says

Moderate evidence: Several studies support it, but the effects are smaller, the studies are fewer or less rigorous, or results vary between groups.

What was found

Values work is central to acceptance and commitment therapy, and studies of values affirmation suggest it can buffer stress in some settings.

What is uncertain

Effects vary across studies and contexts, and short exercises are less studied than full programmes.

Who it may not suit

If thinking about values brings up heavy feelings about how life has gone, go gently, and consider talking it through with someone.

Where this comes from: Acceptance and commitment therapy (ACT) research; Gratitude, purpose and wellbeing research.

Afterwards, ask yourself

Which value did you act on, and how did it feel?