What Are Values?
What’s the difference between a value and a goal?
A value is ongoing and guides behavior (like being kind), while a goal is something you can complete (like getting an A in math).
Name one value that’s important to you and why.
(Open-ended; any personal value with a reason is correct.)
What’s one small action you can take today to live a value?
(Open-ended; e.g., saying thank you to live kindness, helping a friend to live compassion.)
What thoughts or feelings can get in the way of living your values?
Fear, anxiety, self-doubt, shame, or frustration.
What is “committed action” in ACT?
Taking steps toward your values, even when it’s hard.
True or False: Values can be completed like tasks.
False. Values are lifelong directions, not finish lines.
What kinds of activities make you feel most alive or fulfilled?
(Open-ended; answers should reflect values like creativity, connection, learning, etc.)
How do values help you make decisions?
They guide choices by showing what matters most to you.
True or False: You have to feel confident to act on your values.
False. You can act on your values even when you feel unsure or scared.
Name one value and a committed action that matches it.
(Open-ended; e.g., value: friendship, action: checking in on a friend.)
Give an example of a value and explain how it can guide behavior.
Example: If you value honesty, you might choose to tell the truth even when it’s hard.
How can you tell if something is a true value for you?
It feels meaningful, energizing, and worth pursuing even when it’s hard.
What does it feel like when you’re living in line with your values?
It often feels fulfilling, purposeful, and energizing—even if it’s challenging.
What does “acceptance” mean in ACT when facing uncomfortable emotions?
Allowing feelings to be there without trying to fight or avoid them.
How can you stay committed to values when things don’t go as planned?
Be flexible, reflect on your values, and adjust your actions without giving up.
Why are values important in ACT therapy?
They help people live meaningful lives and guide actions even when things are difficult.
What’s a value you admire in someone else?
(Open-ended; any admired value is valid.)
How can you stay connected to your values when you're stressed?
By pausing, noticing your feelings, and choosing actions that reflect your values.
How can you respond to self-doubt when it shows up?
Notice it, thank your mind, and choose to act in line with your values anyway.
What’s the difference between perfect action and committed action?
Perfect action tries to be flawless; committed action is about doing what matters, even imperfectly.
Describe how values act like a compass in life.
Values point us in a direction we care about, helping us choose actions that matter even when we feel lost or overwhelmed.
Describe a time you acted in line with your values even when it was hard.
(Open-ended; the key is that the action reflected a personal value despite difficulty.)
Describe a situation where you had to choose between comfort and values. What did you do?
(Open-ended; correct if the person chose values over avoidance or comfort.)
Describe a strategy you can use when fear tries to block your values.
Use mindfulness, defusion (e.g., “I’m having the thought that…”), and take a small committed action.
Create a mini action plan for living one of your values this week.
(Open-ended; should include a value, specific actions, and when/how they’ll do it.)