P.S.: This is an adaptation of Dr. Russ Harris’ work re-created for educational purposes. The original PDF could be found here.
If you want to work through this document, click on “File”, Make a copy and rename it, you can also bookmark it, it might be of use to you in the future.
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EXERCISE: A Values Checklist
Below are some common values. (They are not “the right ones”; merely common ones.) Please read through the list and write a letter next to each value, based on how important it is to you:
V = very important
Q = quite important
N = not so important
Of course, some values will be more important in one area of life (e.g. parenting) than in another area (e.g. work) – so this is just to get a general sense of the values that tend to matter to you most.
- Acceptance/self-acceptance: to be accepting of myself, others, life, etc.
- Adventure: to be adventurous; to actively explore novel or stimulating experiences
- Assertiveness: to respectfully stand up for my rights and request what I want
- Authenticity: to be authentic, genuine, and real; to be true to myself
- Caring/self-care: to be caring toward myself, others, the environment, etc.
- Compassion/self-compassion: to act kindly toward myself and others in pain
- Connection: to engage fully in whatever I’m doing and be fully present with others
- Contribution and generosity: to contribute, give, help, assist, or share
- Cooperation: to be cooperative and collaborative with others
- Courage: to be courageous or brave; to persist in the face of fear, threat, or difficulty
- Creativity: to be creative or innovative
- Curiosity: to be curious, open-minded, and interested; to explore and discover
- Encouragement: to encourage and reward behavior that I value in myself or others
- Engagement: to engage fully in what I am doing
- Fairness and justice: to be fair and just to myself or others
- Fitness: to maintain or improve or look after my physical and mental health
- Flexibility: to adjust and adapt readily to changing circumstances
- Freedom and independence: to choose how I live and help others do likewise
- Friendliness: to be friendly, companionable, or agreeable toward others
- Forgiveness/self-forgiveness: to be forgiving toward myself or others
- Fun and humor: to be fun loving; to seek, create, and engage in fun-filled activities
- Gratitude: to be grateful for and appreciative of myself, others, and life
- Honesty: to be honest, truthful, and sincere with myself and others
- Industry: to be industrious, hardworking, and dedicated
- Intimacy: to open up, reveal, and share myself, emotionally or physically
- Kindness: to be kind, considerate, nurturing, or caring toward myself or others
- Love: to act lovingly or affectionately toward myself or others
- Mindfulness: to be open to, engaged in and curious about the present moment
- Order: to be orderly and organized
- Persistence and commitment: to continue resolutely, despite problems or difficulties
- Respect/self-respect: to treat myself and others with care and consideration
- Responsibility: to be responsible and accountable for my actions
- Safety and protection: to secure, protect, or ensure my own safety or that of others
- Sensuality and pleasure: to create or enjoy pleasurable and sensual experiences
- Sexuality: to explore or express my sexuality
- Skillfulness: to continually practice and improve my skills and apply myself fully
- Supportiveness: to be supportive, helpful and available to myself or others
- Trust: to be trustworthy; to be loyal, faithful, sincere, and reliable
- Other: __________________________________________
- Other: __________________________________________
© Russ Harris 2013
[email protected]
www.actmindfully.com.au
Adapted from The Confidence Gap: From Fear to Freedom, by Russ Harris, published by Penguin Group (Australia), 2010.
Finished reading? Take the quiz to better understand what your values are, don’t rush through this. Take your time.