ACT: values and committed action · worksheet 34
A value is a direction, like north on a compass: you never reach it, you move towards it. Look, area by area, at how far you are from the centre of your target.
Before you start
- What it is for: To put your values into words in four areas of life and see how far you are from them right now.
- About 20 minutes, without rushing.
- A value describes how you want to act (“being a patient father”), not what you want to achieve or how you want to feel. If in doubt, read the guide “Values: a compass, not a destination”.
- There are four areas: fill in the ones you can. An empty area is not a problem.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
A low score shows where there is room to move forward, not a failure. Choose just one area at a time. When you repeat the worksheet later, compare the scores.
If you find it hard
If you can’t find a value in an area, leave it empty for now. Be wary of values “borrowed” from what others expect.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person put their values into words in four major areas of life and place on a target how much they are currently living in line with them.
Start of work on values, tracking progress, loss of meaning. Adults and adolescents. Duration: 20 min in session; repeat every 1-2 months.
References
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.
Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). New Harbinger.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
