Skip to main content
Figure out how to turn your values into goals
Step 1: Think about one goal you can aim for this week to increase your rating for living out your chosen value.
Tip: Given what your week looks like, think about what is doable and realistic.
Example: connect with friends
Step 2: Now, think about what you can do to achieve your goal. Use the prompts below to make a plan.
Example: make plans to meet friend for lunch
Example: text my friend to see when they are free
Example: today at 6pm
Note:This may be difficult, and that is okay! You may need to use the strategies in the other steps to make room for pain – or other challenging thoughts, emotions, sensations – to do the thing you want to do. If it gets hard, it is also helpful to remind yourself why this value is important to you.
Step 3: Commit to yourself and your value and take the first step toward your goal.
If this goal does not work out, you can always set a new goal in service of your value. When you are ready, repeat steps 1-3 and create a goal for acting on your values in each of the other two areas. Feel free to do this exercise for as many values as you would like.
