Value clarification is one of the six core processes in Acceptance and Commitment Therapy (ACT), a mindfulness-based behavioural therapy designed to increase psychological flexibility. While many therapeutic approaches focus on reducing distress or managing symptoms, ACT takes a different approach. It encourages people to live meaningful lives by identifying what truly matters to them—their values—and using those values as a guide for purposeful action.
Values are not goals. A goal is something that can be completed, like getting a degree or finding a job. A value, on the other hand, is ongoing. It represents a direction, not a destination. For example, being a compassionate person or living with integrity are values. They are qualities of living that can guide our behaviour at any moment, no matter the circumstances.
In ACT, values are used as a compass. They help people make choices based on what’s deeply important, rather than reacting out of fear, avoidance, or automatic habits. Clarifying values gives people a reason to do hard things. It brings a sense of meaning to discomfort and encourages persistence in facing challenges.
Often, people come to therapy feeling stuck or lost. They may say things like, “I don’t know what I want anymore,” or “I feel like I’m just going through the motions.” This sense of disconnection from meaning is not uncommon. Life’s stressors, traumas, and social pressures can cause people to drift from their values without realising it. Value clarification helps them reconnect to what gives their life purpose.
In ACT, value clarification typically begins with simple yet powerful questions:
- What matters most to you in life?
- What kind of person do you want to be?
- What do you want to stand for in the face of suffering?
- How would you live if no one judged you and nothing held you back?
These questions are not meant to have quick answers. The process of exploring values is ongoing and often unfolds over time. It involves introspection, exploration, and, at times, confronting painful truths—like the realisation that one’s current lifestyle is far removed from one’s deeper aspirations.
To help clients explore their values, therapists may use exercises like the Values Card Sort, the Funeral Exercise (imagining what one would want to be remembered for), or Life Compass activities that help map out different life domains such as relationships, work, health, and community. These tools are not about forcing people into rigid roles but about opening space for reflection and clarity.
Once values are clarified, they can be translated into committed actions—specific, observable steps that align with those values. For instance, someone who values creativity might set aside weekly time to paint or write. A person who values family might schedule regular quality time with loved ones, even if they are busy or tired. These actions are meaningful not because they are easy, but because they are infused with purpose.
Importantly, ACT recognises that values-based living doesn’t eliminate pain. Moving toward one’s values often brings up discomfort. Saying “yes” to what matters may also mean facing fear, vulnerability, or past wounds. But this discomfort is not a sign of failure; it is a sign of growth. ACT encourages people to make room for these difficult experiences, so they don’t get in the way of valued living.
Values give suffering a context. When people know what they stand for, they can bear the discomfort of meaningful change. Clarifying values helps shift the focus from controlling life’s pain to choosing how to respond to it. In this way, values are not only a guide but a source of strength.
In a world of distractions and demands, value clarification helps people remember what truly matters. It is not about fixing or avoiding oneself. It is about turning toward life with intention, even when hard, and choosing to live in alignment with the heart.
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