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Values exercise

Pick the values that matter to you, put them in order, and choose one small action for each of your top five.

1. Pick what matters to you

Tick every value that feels important to you. Go with your first reaction. Most people pick 6 to 12.

2. Put them in order

Move the most important to the top. Only the top five matter for the next step, so don't agonize over the rest.

Pick some values above first.

    3. One action for each of your top five

    Something you could do in the next week or two. Small and specific: "Call Grandma on Sunday", not "be a better grandchild".

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    How it works

    1. Pick. Tick the values that feel important. Don’t pick what you think you should value. If something’s missing, add it.
    2. Order. Move the most important ones to the top. Only the top five carry on to the next step.
    3. Act. Write one small, specific action for each of your top five, something you could do in the next week or two. Values only change your week when they turn into something you do. Plans tied to a specific time and place are more likely to happen [1].

    Come back in a few months. Your order may change, and that’s fine.

    Value card sorts like this are widely used by coaches and psychologists, but there’s little research on the exercise itself, so it’s rated Common practice. For more on why values matter and how to use them, read Values and what matters to you. Then compare your list with where your time actually goes in the time audit.

    Sources

    1. [1]Gollwitzer PM, Sheeran P (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology. Systematic review / meta-analysis