An ACT values worksheet is a practical tool used in Acceptance and Commitment Therapy to help people identify what truly matters to them and turn those values into meaningful actions. Instead of focusing only on removing uncomfortable thoughts or feelings, ACT encourages people to build a life guided by personal values, even when challenges, stress, fear, or uncertainty are present.
Values are different from goals. A goal is something you can complete, such as “apply for a new job” or “exercise three times this week.” A value is an ongoing direction, such as “personal growth,” “health,” “kindness,” “family,” or “responsibility.” An ACT values worksheet helps you explore these directions so you can make better choices, create realistic goals, and live with more purpose.
This type of worksheet is often used by therapists, counselors, coaches, teachers, and individuals who want a structured way to reflect on life priorities. It can also be helpful for journaling, self-improvement, emotional wellness, and personal development.
What Is an ACT Values Worksheet?
An ACT values worksheet is a guided printable or digital worksheet that helps a person identify, organize, and apply their core values. In ACT, values are the qualities or principles that give life meaning. They are not rules you must perfectly follow. Instead, they are directions that can guide your choices.
For example, a person may value:
- Being a loving parent
- Learning new skills
- Living honestly
- Building strong friendships
- Taking care of their health
- Helping others
- Being creative
- Practicing patience
- Growing spiritually
- Becoming more responsible
The worksheet usually asks reflective questions such as:
- What kind of person do I want to be?
- What matters most to me in this area of life?
- How do I want to treat others?
- What actions would show this value?
- What gets in the way of living this value?
- What small step can I take today?
The goal is not to judge yourself. The goal is to become more aware of what matters and choose actions that move you closer to the kind of life you want to build.
What Does ACT Mean?
ACT stands for Acceptance and Commitment Therapy. It is a form of therapy that focuses on psychological flexibility. In simple terms, psychological flexibility means being able to notice difficult thoughts and feelings without letting them completely control your behavior.
ACT teaches people to:
- Accept uncomfortable emotions instead of constantly fighting them
- Notice thoughts without automatically believing every thought
- Stay present in the current moment
- Clarify personal values
- Take committed action based on those values
The “values” part of ACT is very important because it gives people a reason to keep moving forward. Instead of asking only, “How do I stop feeling bad?” ACT also asks, “What kind of life do I want to move toward?”
Why Values Matter in ACT
Values give direction. Without clear values, it is easy to make choices based only on short-term comfort, fear, pressure, or habit. For example, someone may avoid a difficult conversation because it feels uncomfortable. But if they value honesty and healthy relationships, they may choose to speak kindly and clearly even though it feels hard.
Values help answer questions like:
- What kind of partner, parent, friend, or coworker do I want to be?
- What do I want my daily life to stand for?
- What is worth my time and energy?
- What choices would I be proud of later?
- What direction do I want to move in, even when life is difficult?
An ACT values worksheet makes these questions easier to explore because it gives structure to the reflection process.
Values vs. Goals: What Is the Difference?
Understanding the difference between values and goals is one of the most important parts of using an ACT values worksheet.
A value is an ongoing life direction. A goal is a specific achievement or action.
| Value | Goal |
|---|---|
| Health | Walk for 20 minutes today |
| Learning | Finish one online course |
| Family | Call your parents this weekend |
| Creativity | Paint for 30 minutes |
| Honesty | Have a truthful conversation |
| Kindness | Send a supportive message to a friend |
Values cannot be fully completed. You do not “finish” kindness, honesty, growth, or health. You keep practicing them in different ways. Goals, however, can be checked off.
This is why ACT values work is powerful. Even if one goal fails, your value can still guide your next step.
Common Life Areas in an ACT Values Worksheet
Many ACT values worksheets divide reflection into different life areas. This helps you see which parts of life feel meaningful and which areas may need more attention.
Common life areas include:
Family
This area focuses on the type of family member you want to be. You may reflect on your values as a parent, child, sibling, spouse, or relative.
Possible values include love, patience, loyalty, support, respect, forgiveness, or presence.
Example action: “Spend 20 minutes of focused time with my child without checking my phone.”
Friendships
This area explores how you want to show up in friendships. You may think about trust, honesty, humor, encouragement, or dependability.
Example action: “Message a friend I have not checked on recently.”
Romantic Relationships
This section focuses on the qualities you want to bring into a romantic relationship. Values may include communication, affection, faithfulness, compassion, or teamwork.
Example action: “Listen without interrupting during a difficult conversation.”
Work and Career
Career values are not only about money or status. They may include growth, contribution, creativity, leadership, excellence, service, or stability.
Example action: “Complete one important task before checking social media.”
Education and Personal Growth
This area includes learning, curiosity, self-improvement, discipline, wisdom, and skill-building.
Example action: “Read 10 pages of a book related to a skill I want to improve.”
Health and Self-Care
Health values may include energy, strength, balance, rest, nourishment, or consistency.
Example action: “Prepare one healthy meal today.”
Community and Contribution
This area focuses on how you want to contribute beyond yourself. Values may include service, generosity, fairness, responsibility, or leadership.
Example action: “Volunteer, donate, or help someone with a practical need.”
Spirituality or Meaning
For some people, spirituality is connected to religion. For others, it may mean inner peace, purpose, gratitude, nature, or connection to something larger than themselves.
Example action: “Spend five quiet minutes reflecting, praying, meditating, or writing in a gratitude journal.”
Recreation and Enjoyment
ACT values worksheets may also include fun, adventure, relaxation, creativity, and play. A meaningful life is not only about responsibility. Joy also matters.
Example action: “Schedule one enjoyable activity this week.”
How to Use an ACT Values Worksheet?
Using an ACT values worksheet does not need to be complicated. The most important part is honesty. You are not trying to write the “perfect” answer. You are trying to understand what matters to you.
Step 1: Choose a Quiet Time
Find a quiet space where you can think clearly. You may want to use a printed worksheet, notebook, or digital form. Give yourself enough time so you do not rush through the answers.
Step 2: Review the Life Areas
Look at each life area on the worksheet. Do not worry if some areas feel more important than others. That is normal. Different seasons of life bring different priorities.
Step 3: Write Your Values
For each area, write down words or short phrases that describe how you want to live. For example:
- “I want to be patient with my family.”
- “I want to be honest in my work.”
- “I want to care for my body with respect.”
- “I want to keep learning even when I feel discouraged.”
Step 4: Rate Importance
Some worksheets ask you to rate each value from 1 to 10. This helps you identify which values feel most important right now.
Example:
| Life Area | Value | Importance |
|---|---|---|
| Health | Consistency | 9/10 |
| Family | Presence | 10/10 |
| Career | Growth | 8/10 |
| Friendship | Support | 7/10 |
Step 5: Rate Current Action
Next, rate how closely your current actions match your values. This is not for self-criticism. It simply shows where there may be a gap.
Example:
| Life Area | Value | Importance | Current Action |
|---|---|---|---|
| Health | Consistency | 9/10 | 4/10 |
| Family | Presence | 10/10 | 6/10 |
| Career | Growth | 8/10 | 5/10 |
A gap between importance and action can show where to start.
Step 6: Identify Barriers
Write down what gets in the way. Barriers may include:
- Fear
- Stress
- Avoidance
- Lack of time
- Negative self-talk
- Perfectionism
- Low energy
- Conflict
- Old habits
- Unclear priorities
In ACT, barriers are not treated as signs of failure. They are normal human experiences. The question becomes: “Can I take a small values-based step even with this barrier present?”
Step 7: Choose One Small Action
Pick one value and choose one realistic action. Keep it small enough that you can actually do it.
Instead of: “I will completely change my life.”
Try: “I will take a 10-minute walk after dinner.”
Instead of: “I will become a perfect parent.”
Try: “I will give my child my full attention for 15 minutes tonight.”
Small actions matter because values are practiced through behavior.
Example ACT Values Worksheet
Here is a simple example of how an ACT values worksheet may look:
| Life Area | My Value | Why It Matters | Barrier | Small Action |
|---|---|---|---|---|
| Family | Patience | I want my home to feel safe and loving | Stress after work | Pause and take a breath before responding |
| Health | Consistency | I want more energy and strength | Low motivation | Walk for 10 minutes |
| Career | Growth | I want to improve my skills | Fear of failure | Watch one lesson today |
| Friendship | Support | I want to be a caring friend | Busyness | Send one check-in message |
| Self-Care | Rest | I want to avoid burnout | Guilt when resting | Go to bed 30 minutes earlier |
This format is simple, clear, and practical. It helps connect values to real-life behavior.
ACT Values List
A values list can make the worksheet easier to complete. Some people struggle to name their values at first. A list gives them ideas.
Common ACT values include:
| Personal Values | Relationship Values | Growth Values |
|---|---|---|
| Honesty | Love | Learning |
| Courage | Trust | Curiosity |
| Kindness | Respect | Creativity |
| Responsibility | Loyalty | Discipline |
| Patience | Compassion | Wisdom |
| Balance | Communication | Improvement |
| Freedom | Support | Persistence |
| Gratitude | Forgiveness | Open-mindedness |
| Health | Connection | Purpose |
| Peace | Teamwork | Excellence |
You do not need to choose too many values. In fact, choosing a few important values can be more useful than making a long list.
Who Can Use an ACT Values Worksheet?
An ACT values worksheet can be useful for many different people. It may help:
- Adults working on personal growth
- Teens learning emotional awareness
- Therapy clients exploring life direction
- Counselors guiding reflection exercises
- Coaches helping clients set meaningful goals
- Teachers supporting social-emotional learning
- Couples discussing relationship priorities
- People feeling stuck, overwhelmed, or disconnected
- Anyone wanting a more intentional life
For clinical mental health concerns, the worksheet should not replace professional care. It can be a supportive self-reflection tool, but people dealing with severe distress, trauma, depression, anxiety, or crisis should seek help from a qualified mental health professional.
Benefits of Using an ACT Values Worksheet
An ACT values worksheet can support emotional wellness and personal clarity in several ways.
It Helps You Understand Yourself
Many people are busy reacting to daily problems. They may not pause to ask what they actually want their life to stand for. A values worksheet creates space for deeper reflection.
It Makes Goals More Meaningful
Goals are easier to maintain when they connect to values. For example, exercising may feel more motivating when it connects to the value of health, energy, family, or self-respect.
It Reduces Avoidance
People often avoid uncomfortable situations. ACT does not say discomfort disappears. Instead, it helps people take meaningful action even when discomfort is present.
It Supports Better Decisions
When you know your values, decisions become clearer. You can ask, “Which choice moves me closer to the person I want to be?”
It Encourages Small, Realistic Action
The worksheet helps turn abstract values into specific behaviors. This makes personal growth more practical.
ACT Values Worksheet for Anxiety
An ACT values worksheet can be especially helpful for people who experience anxiety. Anxiety often pushes people toward avoidance. For example, someone may avoid social events, work tasks, phone calls, or difficult conversations because they feel nervous.
Values work can help the person ask:
- What matters to me here?
- What would I choose if anxiety were not controlling the decision?
- What small step can I take while allowing anxiety to be present?
For example, someone who values friendship may send a simple message even if they feel anxious. Someone who values career growth may attend a meeting even if they feel nervous. The goal is not to eliminate anxiety first. The goal is to take a meaningful step while making room for discomfort.
ACT Values Worksheet for Depression
Depression can make life feel heavy, empty, or disconnected. A values worksheet may help someone reconnect with small sources of meaning. However, it should be used gently. The goal is not to pressure someone into doing everything at once.
Helpful questions may include:
- What used to matter to me?
- What still matters, even a little?
- What is one tiny action connected to that value?
- What would be a kind and realistic step today?
For example, if someone values connection, a small action could be replying to one message. If they value health, a small action could be drinking water or stepping outside for two minutes.
Small steps are still meaningful.
ACT Values Worksheet for Teens
Teenagers can benefit from ACT values worksheets because they are often exploring identity, friendships, school pressure, family expectations, and future plans.
A teen-friendly worksheet should use simple language and relatable life areas such as:
- Friends
- Family
- School
- Hobbies
- Health
- Future goals
- Online behavior
- Self-respect
- Kindness
- Courage
Example questions for teens:
- What kind of friend do I want to be?
- What matters to me at school besides grades?
- How do I want to handle peer pressure?
- What helps me feel proud of my choices?
- What is one small action I can take this week?
The worksheet should feel supportive, not judgmental.
Printable ACT Values Worksheet Ideas
If you are creating a printable ACT values worksheet, a clean and simple layout is best. The worksheet should be easy to read and not too crowded.
Useful printable sections may include:
- Values List
A word bank of common values. - Life Areas Table
A table for family, work, health, relationships, growth, and community. - Importance Rating
A 1–10 scale to show how important each value is. - Current Action Rating
A 1–10 scale to show how closely current behavior matches the value. - Barriers Section
Space to write thoughts, emotions, habits, or situations that get in the way. - Committed Action Plan
A section for one small action, when to do it, and how to follow through. - Reflection Questions
Prompts for journaling or therapy discussion.
A printable worksheet should leave enough blank space for writing. It should also use clear headings, simple fonts, and a calm design.
Sample ACT Values Reflection Questions
Here are helpful questions that can be included in an ACT values worksheet:
- What kind of person do I want to be?
- What do I want to stand for?
- What matters most in my relationships?
- How do I want to treat myself?
- What do I want my daily actions to reflect?
- What values have I been neglecting?
- What value feels most important right now?
- What fear or thought gets in the way?
- What is one small action I can take today?
- How can I return to this value after a setback?
These questions help move the worksheet beyond a simple checklist and into meaningful self-reflection.
Common Mistakes When Using an ACT Values Worksheet
Choosing Values That Sound Good Instead of True
Sometimes people choose values because they think they “should” have them. The worksheet works best when answers are honest.
Turning Values Into Pressure
Values are not meant to become another way to criticize yourself. For example, if you value health but miss a workout, that does not mean you failed. You can return to the value with the next small action.
Choosing Too Many Values
A long list can feel overwhelming. Start with a few important values and focus on practical steps.
Waiting Until You Feel Ready
ACT encourages action even when difficult feelings are present. You do not need to feel perfectly confident before taking a values-based step.
Making Goals Too Big
Small actions are more sustainable. A tiny step connected to a real value is better than an unrealistic plan that never starts.
How Often Should You Use an ACT Values Worksheet?
You can use an ACT values worksheet once for deep reflection, or you can revisit it regularly. Many people find it helpful to complete the worksheet:
- At the beginning of a new year
- During a major life transition
- When feeling stuck
- Before setting personal goals
- During therapy or coaching
- After burnout or emotional stress
- When making an important decision
- Monthly or quarterly for self-reflection
Values can stay consistent, but priorities may shift depending on your season of life. Revisiting the worksheet helps you stay connected to what matters now.
ACT Values Worksheet and Committed Action
Committed action is a key part of ACT. After identifying values, the next step is to take action. This action should be specific, realistic, and connected to a value.
A good committed action plan includes:
- The value you want to practice
- The action you will take
- When you will do it
- What barrier may show up
- How you will respond to that barrier
- How you will track your progress
Example:
Value: Health
Action: Walk for 15 minutes
When: Monday, Wednesday, and Friday after lunch
Possible barrier: Feeling tired
Response: Start with 5 minutes if 15 feels too hard
This makes the value practical instead of abstract.
ACT Values Worksheet Template
Here is a simple template you can use or adapt:
1. My Important Values
Write 5 values that matter to you most right now:
2. Life Area Reflection
| Life Area | What Matters to Me? | Importance 1–10 | Current Action 1–10 |
|---|---|---|---|
| Family | |||
| Friends | |||
| Work/School | |||
| Health | |||
| Personal Growth | |||
| Community | |||
| Recreation | |||
| Spirituality/Meaning |
3. Barriers
What thoughts, feelings, habits, or situations get in the way?
4. One Value I Want to Focus On
The value I want to practice this week is:
5. My Committed Action
One small action I will take is:
I will do it on:
A barrier that may show up is:
I can respond by:
6. Reflection
After taking action, what did I notice?
Tips for Making an ACT Values Worksheet More Effective
To get the most from an ACT values worksheet, keep the process simple and honest.
Use everyday language. You do not need complicated psychological terms. Write in words that feel real to you.
Focus on action. Values become more powerful when they are connected to behavior.
Be flexible. You may return to your values after mistakes, setbacks, or difficult days.
Start small. A five-minute action can still be meaningful.
Review regularly. Values reflection becomes more useful when it is revisited over time.
Final Thoughts
An ACT values worksheet is a helpful tool for clarifying what matters most and turning those values into real-life action. It can support self-reflection, therapy, coaching, journaling, emotional wellness, and personal growth. By identifying values across different life areas, recognizing barriers, and choosing small committed actions, you can begin moving toward a more meaningful and intentional life.
The purpose of the worksheet is not perfection. It is direction. Values help you return to what matters, even when life feels stressful, uncertain, or uncomfortable. A simple ACT values worksheet can be a powerful starting point for making choices that better reflect the person you want to be.
FAQ About ACT Values Worksheet
What is an ACT values worksheet?
An ACT values worksheet is a guided tool used to help people identify personal values and connect them to meaningful actions. It is often used in Acceptance and Commitment Therapy, counseling, coaching, journaling, and self-reflection.
What does ACT stand for?
ACT stands for Acceptance and Commitment Therapy. It focuses on accepting difficult internal experiences, clarifying values, and taking committed action toward a meaningful life.
What are examples of ACT values?
Examples of ACT values include honesty, kindness, courage, family, health, learning, creativity, responsibility, compassion, growth, freedom, spirituality, and connection.
How are values different from goals?
Values are ongoing life directions, while goals are specific actions or achievements. For example, “health” is a value, while “walk for 20 minutes today” is a goal.
Who can use an ACT values worksheet?
Adults, teens, therapy clients, counselors, coaches, teachers, and anyone interested in personal growth can use an ACT values worksheet.
Can an ACT values worksheet help with anxiety?
It may help people with anxiety clarify what matters and take small meaningful actions instead of only avoiding discomfort. However, it should not replace professional mental health care when support is needed.
Can I use an ACT values worksheet without a therapist?
Yes, many people use values worksheets for journaling and self-reflection. However, if you are dealing with serious emotional distress, working with a qualified mental health professional is recommended.
How often should I complete an ACT values worksheet?
You can complete it once, weekly, monthly, or during important life transitions. Many people revisit their values regularly to stay aligned with what matters most.
What should be included in a printable ACT values worksheet?
A good printable worksheet may include a values list, life areas table, importance rating, current action rating, barriers section, committed action plan, and reflection questions.
What is the main purpose of an ACT values worksheet?
The main purpose is to help you identify what matters most and take practical steps that reflect your values in daily life.