The above may seem like a simple question, but it’s not one that we necessarily think about every day. From a therapy perspective, values can best be defined as the things that are important to us in terms of who we want to be and how we want to show up in the world. They are different from goals in that values can never be “achieved;” instead, we strive to embody our values on a daily basis with our behavior. It can be helpful to think of values in terms of single-word concepts, such as “adventure” and “resilience.” We can then use these small words as a daily reminder for how we want to behave.
As an example therapy exercise, below are 10 values. Pick up to 3 (and only 3!) that feel very important to you in terms of how you want to act towards others and yourself.
- Authenticity
- Connection
- Creativity
- Forgiveness
- Gratitude
- Kindness
- Love
- Patience
- Responsibility
- Self-development
Now, ask yourself the following question for each value that you picked [say, for example, that one of the values I picked is connection] :
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“How well do I feel I currently am embodying my value of connection? When I think about how I behave and how I spend my time and energy, how much does it align with how important connection is to me in my mind and heart?”
If you feel that you currently are doing a lot toward embodying the values you picked, great! If not, that is okay! The point of this exercise is not to make you feel bad if there is a gap between your stated values and your current behavior, but rather to serve as a barometer for how well you feel you’re behaving in alignment with your truest priorities. For example, maybe I really do value connecting with others, but I realize that I haven’t been putting much effort into maintaining my relationships or socializing. So, I ask myself this second question:
- “If I were acting in greater alignment with this value, what would I be doing differently on a regular basis?”
For example, if I were acting in greater alignment with my value of connection, maybe I would be making more frequent social plans, keeping in touch with loved ones more, or engaging more with my colleagues when at the office.
I can then create specific goals to help hold me accountable. Perhaps I would generate the following action items related to my value of connection.
- Schedule at least one get-together with a friend per week
- Call my cousin who I haven’t spoken to recently
- Accept my coworker’s invitation to go get lunch instead of eating at my desk
In sum, identifying our values can not only help draw our attention toward areas in our lives where we don’t feel we’re living as richly and authentically as we could be; it can also help us clarify what shifts we need to make to show up in the world as the person we want to be. Talking about values in therapy can therefore be a powerful tool for creating change and living well.
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