Values Compass
The "Values Compass" Exercise 🌱🛠️
The Values Compass is designed to help individuals (or clients) stay connected to what matters most to them, especially when making decisions or navigating challenges. This exercise is grounded in ACT (Acceptance and Commitment Therapy) principles, specifically focusing on values clarification, defusion, and committed action. It provides a visual and tangible tool to remind clients that their actions can be directed by what they truly value, rather than by momentary discomfort or external pressure.
Steps for the "Values Compass" Exercise
1. Clarify Core Values ✨
Start by identifying the values that guide your life. These might relate to family, health, growth, connection, or purpose. They are the things that give you meaning and direction. Encourage participants to reflect on questions like:
What do I want my life to be about?
What is important to me, deep down?
How do I want to show up in the world?
Write down 4-5 of these values. They should be broad, guiding principles like authenticity, balance, compassion, creativity, or connection.
2. Visualize Your Compass 🧭
Draw a simple compass with North, South, East, and West sections. Label each direction with one of the core values from your list. For example:
North: Health & Well-Being
South: Connection with Family
East: Creativity & Growth
West: Contribution & Service
You can get creative with it! Feel free to make the compass personal by adding symbols or images that resonate with each value.
3. Evaluate Decisions Based on Values 🍀
Now, when faced with a decision or challenge (big or small), refer to your compass. Ask yourself:
Which direction does this choice move me toward?
Does this choice align with my values, or am I being pulled by temporary emotions or external pressures?
For example, if you’re considering skipping a workout, you might ask:
Does this decision support my value of health and well-being?
Or am I avoiding discomfort and prioritizing a short-term relief like relaxation or social time?
4. Identify Barriers & Practice Defusion 🧘
Acknowledge that moving toward values often involves discomfort. You might feel resistance, anxiety, or fear. This is where defusion comes in—defuse the thought patterns like:
“I don’t feel like doing this right now.”
“I’m too tired to work on this.”
Instead, try saying:
“I’m having the thought that I don’t want to exercise right now, but that doesn’t mean I can’t choose to take care of my health.”
“I’m noticing discomfort, but it doesn’t mean I should avoid what matters most.”
5. Commit to Small, Value-Driven Actions 💪
Lastly, create an action plan with small, concrete steps that bring you closer to your values. For example, if “Health & Well-Being” is your North, you might decide to:
Schedule 3 short walks a week
Prep a healthy meal once a day
Spend 10 minutes a day practicing deep breathing or mindfulness
These should feel manageable and aligned with your core values, rather than overwhelming or out of reach.
Why It Works 🌟
The Values Compass connects you to your bigger picture—helping you act on what matters, even when life gets complicated. It turns your decisions into a way of affirming your purpose, rather than just reacting to external demands or temporary feelings.
For behavior analysts, this tool can be a game-changer with clients who are struggling with behavioral flexibility or motivation. It's not about just getting someone to do something; it's about linking their behavior to what will make their life richer and more fulfilling.