Description
"Go Over Values" is a reflective habit where you regularly review and assess your core values—principles that guide your decisions, actions, and sense of purpose. Practicing this habit involves identifying your most important values, examining how well your current life aligns with them, and making adjustments to keep actions and goals consistent with what matters most to you. By going over your values regularly, you can gain clarity, build self-awareness, and make more intentional choices that lead to a fulfilling life.
Time Commitment
10-15 minutes weekly, or 30 minutes monthly for a more in-depth reflection session.
Suggested Frequency
Weekly or monthly to maintain consistent alignment and adaptability as life circumstances change.
Time of Day
Anytime, though many people find that morning or evening reflection helps them start or end the day with clarity and focus.
How to Do It
- Identify Your Core Values: Start by listing values that resonate with you, such as honesty, growth, family, creativity, or health. Aim for 5-10 key values.
- Reflect on Current Alignment: For each value, consider how well your daily actions and decisions align with it. Are there any areas where you could improve?
- Set Small, Value-Driven Goals: Identify one or two actions you could take to better align with each core value. For example, if “health” is a core value, set a goal to incorporate regular exercise.
- Review Regularly: Set a specific day each week or month to go over your values, reflect on progress, and reassess how well your life aligns with them.
- Adjust as Needed: Values may shift over time, or new priorities may emerge. Be open to revisiting and adjusting your list as you grow and learn.
Required Equipment
- Notebook or Journal: To record and reflect on your values, insights, and any changes over time.
- Quiet Space: A distraction-free area where you can reflect deeply and meaningfully.
Benefits
- Enhanced Self-Awareness: Reviewing values regularly increases awareness of what truly matters, making it easier to stay grounded and focused.
- Improved Decision-Making: Understanding your values gives you a solid framework for making choices that align with your goals and ideals.
- Greater Sense of Purpose: Staying connected to your values provides a sense of direction and purpose, which contributes to long-term satisfaction.
- Increased Resilience: Aligning with personal values fosters resilience, as it becomes easier to navigate challenges when staying true to your principles.
- Better Goal Alignment: Values-based reflection helps ensure that personal and professional goals are aligned with what truly motivates and fulfills you.
Why it works
Going over values regularly helps you stay anchored to your core principles, which supports integrity, self-confidence, and personal fulfillment. This habit enhances mindfulness by prompting you to examine whether your actions align with your beliefs, helping you identify areas for growth or realignment. By reviewing values, you cultivate intentionality, which leads to more thoughtful and purpose-driven choices.
Possible Side Effects
- Initial Discomfort: Realizing that certain actions or areas of your life don’t align with your values may feel uncomfortable at first. Embrace this as an opportunity for growth.
- Temporary Overwhelm: Reflecting deeply on values may feel overwhelming, especially if it brings up areas for improvement. Take it one step at a time.
Tips
- Start Small: Begin by focusing on just a few values and gradually add more as you build consistency with the habit.
- Be Honest with Yourself: Reflection is most effective when you’re open and honest about areas where you can improve or better align with your values.
- Use Prompts: Ask yourself questions like “What matters most to me?” or “How am I living out this value in my daily life?” to deepen reflection.
- Celebrate Small Wins: Recognize small actions that align with your values, which reinforces positive behavior and keeps you motivated.
- Stay Open to Change: Values may evolve over time, so revisit and refine your list regularly to ensure it reflects your current priorities and goals.
Supporting Studies and Articles
- The Power of Values in Goal Achievement Sheldon, K. M., & Elliot, A. J. (2018). "Goal Striving and Values: How Values-Based Motivation Increases Goal Achievement." Journal of Applied Psychology, 103(6), 555-568. Link
This study shows that values-based motivation significantly enhances goal achievement and satisfaction. - Values-Based Living and Mental Health
Creswell, J. D., & Lindsay, E. K. (2019). "The Impact of Values Alignment on Mental Health and Life Satisfaction." Current Directions in Psychological Science, 28(2), 122-126. Link
Research demonstrates that values alignment improves mental health, resilience, and life satisfaction.
