Therapist for Couples and Women with Anxiety in Baltimore, Maryland and Virginia, Talks ACT Values

A pic of a woman with a ponytail journaling to illustrate blog post about ACT values clarification exercise by Ellie Miller, Baltimore and Virginia Therapist for Women with anxiety and couples

If you've ever found yourself drifting aimlessly, feeling lost or perhaps a bit out of touch with what truly matters in your life, you're not alone. We all have moments when we wonder if we're heading in the "right" direction.

That's why I'm absolutely thrilled to introduce (drumroll please)…the new

✨Values Clarification Tool✨

Read on to see why reflecting on values might benefit you or scroll on through to the tool at the bottom of the post↓

Why Values Matter

Imagine your values as your life's compass. They guide your actions, help you make decisions, and give your life a sense of purpose. In ACT (Acceptance and Commitment Therapy), values play a pivotal role. They help us navigate life's challenges while staying true to who we are and what we stand for.

A pic of a woman holding a map to illustrate blog post by Ellie Miller, Baltimore and Virginia based therapist for couples and women with anxiety

Who Would Benefit from This Values ReflectionTool?

Honestly? Just about everyone. Whether you're:

Facing a crossroads in life.
Feeling a bit out of touch with yourself.
Wanting to make changes but unsure where to start.
Simply curious about ACT and the concept of values.

This tool can offer clarity, direction, and a deeper connection to your authentic self.

Benefits of Values Clarification

A Clearer Path Forward
With a deeper understanding of your values, decision-making becomes more straightforward.
Boosted Well-Being
Living in tune with your values can lead to increased happiness, contentment, and overall well-being.
Enhanced Resilience
When challenges arise, being grounded in your values can provide strength and perspective.
Improved Relationships
Knowing your values can improve understanding and communication with loved ones.

A pic of a woman with her arms up by a vintage vw bug with mountains in the back illustrate blog post about ACT values clarification exercise by Ellie Miller, Baltimore and Virginia Therapist for Women with anxiety and couples

How It Works

Select a Life Domain
Think of this as an area of your life where you'd like more clarity or focus.
Pick Your Core Values
Dive deep and pick values that resonate with you. Not sure what 'compassion' or 'authenticity' really means?
I’ve included descriptions for each.
Reflect and Rate
Check in with yourself. How closely are you living in alignment with your chosen values?
Take Action
Aligning with our values is more than just acknowledging them. It's about living them out, every single day.
That's why i’ve included actionable steps for each value you select.

So, are you ready to dive in and discover your true north?

Whether you're new to the concept of values or are revisiting them, this tool is designed to offer insights, reflection, and actionable steps to bring those values to life.

Go ahead and give it a whirl!

ACT Values Clarification Exercise

Life Domain Selection

Select a Life Domain

Values Selection

Select a Value

What truly matters to you at the core of your being? How do you envision spending your precious time on this Earth? What kind of individual do you aspire to be? Are there specific personal strengths or attributes you'd like to nurture?

Acceptance: Embracing life on life's terms.

Adventure: Seeking out new experiences.

Ambition: Setting and pursuing challenging goals.

Balance: Creating a harmonious work-life relationship.

Compassion: Feeling and displaying sympathy and empathy for others.

Creativity: Using imagination to create something new.

Curiosity: Desiring to learn or know more.

Determination: Being firm in one's purpose.

Diligence: Working hard and showing care in one's duties.

Empathy: Understanding and sharing another's feelings.

Fairness: Treating people equally without favoritism or discrimination.

Flexibility: Adapting to changes willingly.

Forgiveness: Letting go of grudges and bitterness.

Freedom: Living without restraint or oppression.

Generosity: Being kind and generous, especially regarding money or possessions.

Grace: Moving with elegance and beauty.

Gratitude: Showing appreciation and thankfulness.

Harmony: Forming a pleasing or consistent whole.

Honesty: Being truthful and straightforward.

Humility: Keeping one's accomplishments and talents in a modest perspective.

Integrity: Being honest and having strong moral principles.

Joy: Experiencing happiness and pleasure.

Kindness: Being considerate, generous, and friendly.

Leadership: Guiding and inspiring others.

Love: Feeling deep affection or passion.

Loyalty: Being faithful to commitments and obligations.

Mindfulness: Being fully present in the moment.

Open-mindedness: Being receptive to new and different ideas or opinions.

Optimism: Hoping for the best and seeing the bright side.

Patience: Waiting calmly without complaint.

Perseverance: Continuing on despite obstacles or delay.

Resilience: Recovering quickly from difficulties.

Respect: Admiring someone deeply as a result of their abilities or qualities.

Responsibility: Being accountable for one's actions.

Trust: Believing in the reliability or truth of someone or something.

Wisdom: Gaining insight and experience to make sound judgments.

Rating Selection

Rate How Aligned You Are with This Value

1: Totally out of alignment, but no worries. We've got ideas on the next step!

2: A tiny bit in line. There's room to grow!

3: Getting there! Let's push a little more.

4: Almost halfway! Keep going.

5: Smack in the middle. Steady as she goes!

6: Slightly above average. You're doing something right.

7: Well on track! Things are looking bright.

8: Oh wow! You're shining bright like a diamond.

9: Almost perfect! You're on fire.

10: Absolute alignment! You're a superstar.

Action Steps for Value Alignment

Pick one small step you can take today to move towards this value.

✨Bonus: Tips For Following Through

Click the button below to get 3 tips to help you follow through on your action step👍

Sticking With Your Goal Tips

Tips for Sticking With Your Goal

And there you have it! I genuinely hope this tool sparks some insightful reflections and actionable steps for you.

Remember, it's not just about identifying what matters but truly living it out, every single day.

Dive deep, embrace the adventure of self-discovery, and always know that every step, no matter how small, brings you closer to your most authentic self.