Values

Quick answer: In Acceptance and Commitment Therapy (ACT), values are "desired global qualities of ongoing action"—the ways you want to interact with the world, other people, and yourself on an ongoing basis. Unlike goals, values have no finish line; they act like a compass, guiding decisions so you can live the life you want.

At the Austin Mindfulness Center, we use Acceptance and Commitment Therapy (ACT), in which values clarification is a key component. One of the main goals of ACT is to help clients live the life they want, which involves acting in a way that is consistent with their values. Many people struggle with clarifying their values on their own, often mixing up values and goals—so let's break down what values actually are.

What are values in ACT?

In technical terms, values are "desired global qualities of ongoing action"—the qualities with which you want to interact with the world, other people, and yourself, with no end to the pursuit.

Because the pursuit is ongoing, we can always turn in the direction of our values. Values are like a compass, guiding us in making decisions and acting effectively and intentionally. We may not always follow the direction they point us in, so values are best held lightly.

Who decides what my values are?

You do—values are freely chosen and do not need to be justified.

Everyone decides what is important to them, so values look different for every person. Sometimes we adopt our family's values; other times, our values look different from our family's. Both are okay. Examples of values include being loving and caring, being open and honest, maintaining health, openness to change, justice and equality, and tradition.

Do values change over time?

Yes—values often change depending on where we are in life, and as they change, we want to step back and re-prioritize.

Ask yourself: What is most important to you right now, in this moment? Are you acting in accordance with your values in your life today?

What's the difference between values and goals?

Values are how you want to act or behave on an ongoing basis—qualities available at any moment—while goals are future-oriented end products you want to achieve.

An example of a goal is wanting a college degree; the value behind that goal may be a thirst for knowledge or learning new things. Goals get checked off; values keep guiding you afterward.

What happens when I'm not living by my values?

You may feel a sense of discord, struggle to act in your own best interest, avoid painful emotions, and become fused with judgmental thoughts.

By contrast, when you are living by your values, life tends to feel purposeful and meaningful—you have a strong sense of who you are and that you are truly living the life you want to live. If that sense of discord sounds familiar, working through it is exactly what individual counseling is for.

How do I start clarifying my values?

One way to start is a values card sort activity—first on your own, and then with your family.

As you sort, ask: Which values are family values? Which values differ from your family's? Are you acting in accordance with your values? Were you surprised by anything? By exploring what is important to you, you can start to take action guided by those values. A therapist trained in ACT and mindfulness-based approaches can guide this process in session.

Living by your values

Values are freely chosen, ever-evolving qualities of action—not boxes to check. Held lightly and revisited often, they act as a compass that keeps daily decisions pointed toward the life you actually want.

Getting started. If you feel out of step with what matters most to you, values work in therapy can help you find your direction. Learn more about mindfulness-based therapy at Austin Mindfulness Center.

Frequently asked questions

Are values the same as goals?

No. Values are ongoing qualities of how you want to act—available in any moment—while goals are future-oriented achievements. Wanting a college degree is a goal; a thirst for learning is the value behind it.

Do my values have to match my family's values?

No. Values are freely chosen by you and don't need to be justified. Sometimes they align with your family's values, and sometimes they look different—both are normal.

What is Acceptance and Commitment Therapy (ACT)?

ACT is a therapy approach that helps clients live the life they want by acting consistently with their values. Values clarification is a key component, alongside mindfulness and acceptance skills.

Get started with a therapist at Austin Mindfulness Center—in person in Austin or online across Texas.