Definition
Value reflection is a Cognitive Behavioral Therapy technique that can help us identify the core values that drive our behavior and emotions.
How to Do It
- Make a list of 3-5 values that are really important to you.
- Examples can freedom, growth, health, family...
- Rank them from the most important to the least important.
- Reflect on whether your current actions are consistent with your values.
- Set daily goals that are in line with your values and act on them.
Benefits
- Decision making
- Performance and productivity
- Mood
- Relationships
- Confidence
Time Commitment
15-20 minutes
Why it works
Reflecting on our values can help us to make decisions that bring us closer to what is really important for us. This may increase motivation and lead us to live a more meaningful and fulfilling life [1].
Suggested Frequency
Weekly
Supporting Studies and Articles
- Fagerlin, A., Pignone, M., Abhyankar, P., Col, N., Feldman-Stewart, D., Gavaruzzi, T., … Witteman, H. O. (2013). Clarifying values: An updated review. BMC Medical Informatics and Decision Making, 13(Suppl 2), S8. https://doi.org/10.1186/1472-6947-13-S2-S8
- Gunawan, I. M. S., Wibowo, M. E., Purwanto, E., & Sunawan, S. (2019). Group Counseling of Values Clarification to Increase Middle School Students’ Empathy. Educational Psychology, 25(2), 169–174. https://doi.org/10.5093/psed2019a5
- Paliliunas, D., Belisle, J., & Dixon, M. R. (2018). A Randomized Control Trial to Evaluate the Use of Acceptance and Commitment Therapy (ACT) to Increase Academic Performance and Psychological Flexibility in Graduate Students. Behavior Analysis in Practice, 11(3), 241–253. https://doi.org/10.1007/s40617-018-0252-x
Side Effects
None
Required Equipment
Journal
Related Products
Journal
Category Health/Productivity/Focus:
- Health
- Productivity
Suggested Time of Day
Any time.
Notes
Keep a journal to track your progress and and correlate your goals and objectives to your values weekly.
