A full list of values for Acceptance and Commitment Therapy (ACT)

The ACT values list will help you be more aware of what’s truly important in your life.

When your behavior is not in line with your core values:

Everyone has a different set of values, so don’t judge yourself if you don’t share the belief that something is particularly important, even if others do. There is no right or wrong answer here.

Download the list of values PDF with an exercise you can do right now.

What are the most common ACT values?

It’s important to remember that values change. Try not to think of them as books that line up nicely on a bookshelf. They will continually shift and change positions. What was important yesterday, may no longer have any meaning for you today. What’s more, things that are key in one area of your life i.e. work may be completely irrelevant in others (i.e. relationships).

Full list of values therapy

Below you’ll find a list of common core values as defined by Russ Harris. Try to choose, let’s say 5 values, that are close to your heart.

(Adapted from the list of values based on the work of Dr. Russ Harris, author of ACT Made Simple.)

If you don’t know what a value is, think of one word that describes how you want to behave now and continuously.

When I ask about values, most clients give me goals. That’s fine. It’s an excellent place to start. We can later tease out the underlying values underlying. Good questions to kick off this conversation include:

Here is an excellent metaphor by Russ Harris:

Our values are like the continents on a globe of the world. No matter how fast you spin that globe, you can never see all the continents at once; there are always some at the front, some at the back. From moment to moment, you get to choose: which values come to the front, and which move to the back?

Why do I use values lists in my therapy sessions?

In Acceptance and Commitment Therapy (ACT), values play a crucial role in guiding an individual’s behavior and decision-making processes . Unlike goals, which are specific objectives that can be achieved, values are continuous principles that govern how one wants to act in various aspects of life . By identifying and reflecting on personal values, individuals can align their behavior with what is truly important to them, leading to a more fulfilling and meaningful life. ACT emphasizes the importance of values in helping clients overcome obstacles to living well, and values-based therapy worksheets provide a practical tool for individuals to explore and connect with their values.

Here are a few examples of how using values is useful in my practice:

Tip: Choose one of your most cherished values as your mantra.

What are your values? Find out with my PDF worksheet!

To find out what your 3 key values are, follow these 5 easy steps below.

Step 2 – Follow the instructions in the PDF file. Choose an area of life (Work/Education, Leisure, Relationships, Personal Growth/Health).

Step 3 – Decide which values are V (Very important), Q (Quite important), or N (Not important) to you.

Step 4 – Now, go through the ones you marked as V. Choose 3 (or more) that are most important to you.

Step 5 – Write them out as a note to remind yourself that this is what you want to stand for as a human being in that particular domain of life.

What is Values-Based Therapy?

Values-based therapy, such as Acceptance and Commitment Therapy (ACT), focuses on helping clients identify their core values and live in alignment with those values. It emphasizes cultivating meaning, vitality, and psychological flexibility in clients’ lives by exploring what truly matters to them.

Core Values in ACT

Some core values emphasized in ACT include compassion, connection, contribution, and vitality. These values guide clients towards living a meaningful life while increasing psychological flexibility.

Therapist Values in Values-Based Work

Therapists engaging in values-based work should also reflect on their own values and how they want to embody those values in their professional practice. Self-awareness and modeling values-congruent behavior can enhance the therapeutic relationship.

Summary

Make sure to check back with this list whenever you feel the need. Our values may change with each year, month, day, or even in hourly increments. This is completely normal and being up-to-date with what you would like to be can help you be mindful and present in the moment to improve your overall mental health.