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Self-Monitoring & Awareness Lesson 9 of 10
Explore what matters to you across different areas of life. Review how your actions reflect those values and choose one small step for the next day.
Goal: Complete one 10-minute check-in every Sunday evening for four weeks.
Supplies: Pen and worksheet.
Jot down five domains (e.g., Health, Learning, Relationships, Fun, Service).
Use the worksheet’s preset list or swap in your own.
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).
Circle 1–2 words that capture the essence (vitality, growth, connection).
Aim for 5–7 total. Enough to guide, not overwhelm.
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.
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.
Tell a friend, write it in a journal, or log it in the app.
Public or private accountability increases follow-through.
After four weekly check-ins, look at your value alignment graph.
Celebrate progress and choose a new focus. Values evolve, so will your goals.
0/10 lessons completed
Next up: Gratitude Reframe
Over the past lessons, you’ve sharpened your ability to notice what’s happening inside, through tools like the Thought Labeling exercise, the Mindful Minute, and Five-Senses Grounding. But awareness alone doesn’t guide direction. To move forward with purpose, it helps to check in with what actually matters to you, and use that clarity to shape your week ahead.
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. Use the exercise to connect a practical choice with a value that matters to you. It does not predict a particular treatment outcome.
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.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
Notice how your thoughts react to situations. Capture one and see what it is telling you.
Track how your mood shifts across the day. Snapshots help you spot patterns before they take over.
Map a recent stressful situation in time order. Notice how triggers, thoughts, emotions, and actions connect, then identify a point to practice a different response.
Break down a tricky moment into its parts. What happened, what you thought, and how you felt. Clarity starts here.
Notice and record physical sensations, such as tension or warmth, without needing to change or interpret them.
Notice a thought and name its type—worry, memory, or planning—to create a little distance from it.
Take one minute to notice your breath, thoughts, and surroundings. Gently return your attention when it wanders.
Settle your mind by coming back to your senses. Noticing what you see, hear, feel, smell, and taste brings you into the present.
Pause and ask what matters most right now. Let your next step reflect your deeper values, not just your immediate emotions.
Record a positive or meaningful moment and why it mattered, while making room for difficult feelings too.
Values Check-In
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