SM9: Values Check-In
Virtual Coach
Work step-by-step through the Self-Monitoring & Awareness exercise with the virtual coach.
Introduction
Goals fall flat when they aren’t tied to what really matters to you. Core values—the principles you want your life to stand for—supply the energy behind every lasting CBT change. A quick, weekly Values Check-In keeps that energy topped-up: you name the things that count, rate how closely your week matched them, and pick one micro-action to close any gap. Research shows that clarifying values boosts motivation, persistence, and treatment outcomes in standard CBT as well as “third-wave” approaches like ACT or DBT.
Instructions
Goal: Complete one 10-minute check-in every Sunday evening for four weeks.
Supplies: Pen and worksheet.
Step 1: List Life Domains
Jot down five domains (e.g., Health, Learning, Relationships, Fun, Service).
Use the worksheet’s preset list or swap in your own.
Step 2: Ask “Why?” Twice
For each domain, finish the sentence: “I care about ___ because…”. Then ask “Why?” once more to go deeper.
The second “why” often reveals real values (e.g., Health → energy → freedom).
Step 3: Extract Value Words
Circle 1–2 words that capture the essence (vitality, growth, connection).
Aim for 5–7 total—enough to guide, not overwhelm.
Step 4: Rate Alignment (0–10)
How well did you live each value last week? Mark a score from 0 to 10.
Gut scores are fine—this isn’t about perfection.
Step 5: Select One Micro-Action
Choose the lowest-scoring value and name one specific action you can take in the next 24 hours (e.g., Call my cousin, 10-min walk).
Tiny, scheduled wins beat grand plans.
Step 6: Commit & Share
Tell a friend, write it in a journal, or log it in the app.
Public or private accountability increases follow-through.
Step 7: Review Trend Monthly
After four weekly check-ins, look at your value alignment graph.
Celebrate progress and choose a new focus. Values evolve—so will your goals.
FAQs
How is a value different from a goal?
A goal is a destination (run a 5 K). A value is the direction that makes the run meaningful (vitality, adventure). Values stay constant; goals update.
I can’t pick just five values—help!
Start broad, then group synonyms (e.g., kindness, compassion → caring). If you end with 5–7 umbrella words, you’re set.
My scores keep dipping—does that mean I’m failing?
No. Dips flag areas that need fresh strategies. Bring the lowest value into your next CBT action plan (behavioral activation, problem-solving).
Do values ever clash?
Absolutely—family vs career is classic. Seeing both on paper lets you negotiate balanced actions instead of staying stuck in guilt.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
