Values Clarification Exercise

A structured exercise to identify your core personal values and check how well your daily actions line up with them.

Beta content. Evidence for this dimension is still developing; grade is conservative and will be upgraded as more research is reviewed.

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Evidence suggests…

Meaning- and values-oriented interventions increase meaning in life across randomized trials (Manco 2021, SMD=0.85 vs passive control), including brief formats that do not require a licensed professional. Reflection-based programs in young adults improved purpose and psychological well-being (Czyzowska 2022, RCT). Underlying theory (self-determination) links acting from one's values to well-being (Tang 2019). Direct RCTs of standalone secular values-clarification are limited, so this is graded B.

One 20-30 minute session, then a 5-minute review weekly Optional values card-sort list or printable worksheet beginner home

Identify 3-5 core personal valuesRate current alignment between values and daily behaviorChoose one small action to close a values-action gapgeneral-adultsnon-clinicalreligious-and-non-religioussecular-accessibleworkplace

3 ordered steps with their dose, from Morning Meaning & Values Routine.

Common misconceptions

There are no right or wrong values
Discovering a gap between values and actions is useful information, not failure
You do not have to overhaul your life at once; one small aligned action is enough

What we won't claim

Do not prescribe, rank, or endorse any specific religion, deity, faith tradition, or belief system
Do not claim these practices cure, treat, reverse, or prevent any disease or mental illness
Do not make claims about an afterlife, the soul, the supernatural, or any metaphysical truth
Do not present correlational or observational findings as proof that the practice causes health outcomes
Do not position these practices as a substitute for medical care or psychological treatment

When to seek a professional

Persistent hopelessness, emptiness, or a sense that life is meaningless lasting more than two weeks -> encourage contact with a licensed mental-health professional
Any thoughts of self-harm or suicide, or feeling life is not worth living -> direct the user to a crisis line or emergency services immediately
Acute existential or spiritual crisis causing marked distress or inability to function -> refer to a counselor, chaplain, or clinician
Signs the user is using reflection to avoid unresolved grief, trauma, or clinical depression -> recommend professional support

Key sources (3), grade mix A:2 · B:1 · C:0

Every source below carries its own grade and links to the original study. This is the audit trail.

AMinmin Tang, Dahua Wang, Alain Guerrien (2019) · PsyCh Journal · 10.1002/pchj.293

ANicholas Manco, S. Hamby (2021) · American Journal of Health Promotion · 10.1177/0890117121995736

BNatalia Czyżowska, E. Gurba (2022) · Frontiers in Psychology · 10.3389/fpsyg.2021.751081

✓Explore all 299 studies in Spiritual →

The full evidence base this focus area draws on, every study with its grade and DOI.