Part Four in a Six Part Series on the Core Principles of ACT Therapy
This post is the fourth in our series exploring the core principles of Acceptance and Commitment Therapy (ACT), an evidence-based approach designed to foster psychological flexibility and help individuals live meaningful, values-driven lives. In previous posts, we discussed Acceptance, Cognitive Defusion, and Present Moment Awareness. Now, we delve into another essential principle of the ACT hexaflex: Values Clarification.
What Is Values Clarification in ACT?
Values clarification is the process of identifying, articulating, and committing to what truly matters in your life. In ACT, values are described as chosen life directions—qualities of being and doing that give our lives meaning and purpose. Unlike goals, which can be achieved or completed, values are enduring and guide our actions across all areas of life.
Values clarification helps us connect with the deeper reasons behind our actions and decisions. It involves exploring what we stand for, what we care about, and how we want to show up in the world. This process is deeply personal and unique to each individual, as it reflects our inner sense of purpose and fulfillment.
Why Is Values Clarification Important?
Values serve as a compass that guides our actions, especially during challenging times. Without clarity about our values, we may feel directionless, make choices that don’t align with our true selves, or avoid discomfort in ways that undermine our long-term well-being. Clarifying values helps us:
- Prioritize What Matters: By understanding what is most important to us, we can focus our energy and attention on activities and relationships that align with our values.
- Navigate Challenges: Values provide a sense of direction and motivation, even in the face of pain, uncertainty, or adversity.
- Enhance Psychological Flexibility: Acting in accordance with our values fosters resilience and a sense of purpose, enabling us to adapt more effectively to life’s difficulties.
Values Clarification in Action: A Metaphor
A helpful metaphor for values clarification is the “Lighthouse.” Imagine you are sailing in rough waters. The lighthouse represents your values—a steady beacon that guides you toward your destination, even when the seas are stormy or the journey is difficult. While the lighthouse doesn’t eliminate the waves, it provides direction and purpose, helping you navigate through the challenges.
Practical Strategies to Clarify Your Values
Values clarification is an ongoing process that evolves as we grow and change. Here are some strategies to help you identify and connect with your values:
- Reflect on Meaningful Moments: Think about times in your life when you felt truly fulfilled, proud, or alive. What qualities or actions were present in those moments? These reflections can provide clues about your core values.
- Explore Different Life Domains: Consider various areas of your life, such as relationships, work, health, personal growth, and community involvement. What kind of person do you want to be in each domain? What qualities do you want to embody?
- Write Your Eulogy: Imagine what you would want others to say about you at the end of your life. What would you want them to remember about your character, actions, and contributions? This exercise can reveal your most cherished values.
- Use Values Lists or Card Sorts: Tools like values lists or card sorting exercises can help you identify and prioritize values. These activities involve reviewing a list of potential values, selecting the ones that resonate most with you, and ranking them by importance.
- Ask Values-Based Questions: Questions such as, “What kind of person do I want to be?” or “What do I want my life to stand for?” can help you clarify your values.
Common Misconceptions About Values Clarification
To fully embrace values clarification, it’s important to address common misconceptions:
- Values Are Not the Same as Goals: While goals are specific, measurable outcomes, values are ongoing qualities that guide our actions. For example, “being a caring parent” is a value, while “spending one hour of quality time with my child each day” is a goal that aligns with that value.
- Values Are Not Fixed: Values can evolve over time as we gain new experiences and insights. The process of values clarification is dynamic and adaptable.
- Values Are Not Universal: Each person’s values are unique and deeply personal. What matters to one person may not resonate with another, and that’s okay.
The Role of Values Clarification in the ACT Hexaflex
Values clarification is central to the ACT hexaflex, connecting directly to committed action, another core principle of ACT. Once we identify our values, we can take purposeful actions that align with them, even in the face of discomfort or obstacles. By grounding ourselves in our values, we cultivate a sense of meaning and direction, enhancing our overall well-being.
Final Thoughts
Values clarification is a transformative process that helps us discover what truly matters and align our actions with our deepest aspirations. By connecting with our values, we can navigate life’s challenges with greater clarity, resilience, and purpose.
In the next post in this series, we will explore the principle of Committed Action, which builds on the foundation of values clarification to help us take meaningful steps toward a fulfilling life. For now, take some time to reflect on your own values. What matters most to you? How can you begin to align your actions with your values today? The journey to a values-driven life begins with these small but significant steps.
If you live in Washington State, and you would like to make an appointment, please feel free to contact me here. I’m looking forward to hearing from you.
:), Susan Reimers, JD/LICSW
TRANSCENDENT MENTAL HEALTH 