Understanding ACT’s Values and Goals

Values Give Our Lives Meaning

In ACT, values are our guiding principles—the things that give our lives meaning. They’re like a compass, helping us navigate challenges and decisions. Goals, on the other hand, are specific achievements that move us closer to what we value. Dr. Rachel Hopkins, UCEBT’s Anxiety & Mood Program Director and ACT specialist, describes values as “a point on a compass, something that cannot be reached.” While goals can be achieved and checked off, values provide a sense of direction that helps us make meaningful choices. 

When we identify our values and set goals that support them, we create a sense of purpose. According to Dr. Hopkins, the ACT approach is designed “to help you live a life that is meaningful and fulfilling.” This practice becomes especially helpful in dealing with life’s challenges and anxieties, as it shifts our focus from avoiding discomfort to moving toward what truly matters. 

Defining Values: The Foundation for a Fulfilling Life 

In ACT, values are not simply desires or fleeting interests. They represent the core of who you are and what you believe in. For example, someone may value family, growth, or kindness. Your values are the things that motivate you to keep going, even when life feels tough. 

To get started, take some time to reflect on the following questions: 

• What qualities do I admire in others? 

• What activities make me feel truly alive or connected? 
• If I could focus on just a few things in my life, what would they be? 

Values can be broad and flexible. For instance, a teen might value friendship, while an adult might value learning or courage. These values can guide their actions and decisions, helping them lead lives that feel aligned with their true selves. Dr. Hopkins often encourages clients to identify these personal values as a first step, explaining that “our main goal here is to help you live a life that is meaningful and fulfilling.” 

Setting Goals That Serve Your Values 

Once you’ve clarified your values, the next step in ACT is setting goals that align with them. Unlike values, goals are measurable and attainable—they’re the small, actionable steps you take to live out your values. For instance, if you value kindness, your goal could be to volunteer in your community once a month or practice patience with family members. If you value learning, your goal might be to read a book every month or enroll in a new course. 

Here’s a practical way to think about values vs. goals: 

• Value: Kindness 

• Goal: Help a neighbor with groceries once a week 

When explaining this to clients, Dr. Hopkins often uses a relatable metaphor: “Values are like pizza—each person has a different favorite kind, and none of them are right or wrong. They’re unique to each person, just like values.” This metaphor helps simplify the process of finding and understanding personal values, making it easier to focus on what matters most. 

3 Steps to Create a Life You Love Using ACT’s Values and Goals Approach 

Now that you understand the difference between values and goals, here are three practical steps to start living a values-based life: 

1.  Identify Your Core Values

Begin by choosing three to five core values. Take some time to think deeply about these—values are personal and can change over time. For example, if you’re a parent, “family” may be a core value. For teens, it might be “friendship” or “self-expression.” Write down your values and keep them somewhere visible, like on your phone or a journal. 

Remember, values aren’t fixed—they can shift as your life changes. Dr. Hopkins emphasizes that “values can change over time,” and that’s perfectly okay. The goal is to stay connected to what feels meaningful to you right now. 

2.  Set Small, Achievable Goals Aligned with Your Values

Setting goals in line with your values helps you take meaningful action. Start with small, manageable goals that you can realistically accomplish. Dr. Hopkins advises, “the smaller and the more frequent, the better.” When you set achievable goals, you build momentum and confidence. 

If one of your values is “health,” your goal might be to take a 10-minute walk each day. If your value is “learning,” your goal could be to read a chapter of a book every week. These small actions make it easier to stick with your values, even when life feels challenging. 

3.  Practice Flexibility and Acceptance

Life doesn’t always go as planned, and ACT encourages us to practice flexibility and acceptance along the way. Sometimes you’ll have setbacks or feel like your goals are out of reach. Rather than feeling discouraged, remember that values are there to guide you, not pressure you. Dr. Hopkins says, “Our main goal here is to help you live a life that is meaningful and fulfilling,” and ACT encourages us to embrace the process. 

When faced with obstacles, return to your values and consider if there’s a different, smaller action you can take. Being flexible with your goals allows you to stay aligned with your values even when circumstances change. 

How This Approach Creates a More Meaningful Life 

Living a life driven by values, rather than just goals, allows for greater fulfillment. Goals may be achieved or missed, but values provide a consistent source of motivation and direction. In Dr. Hopkins’s work with clients, she sees how values act as a “compass” that can guide people toward a more meaningful life. Whether you’re a teen figuring out your path or an adult seeking purpose, ACT’s values and goals approach can help you create a life that feels true to who you are. 

For example, consider a young adult whose core value is “growth.” Rather than focusing solely on career milestones, they might set goals that foster personal development, like reading, volunteering, or learning new skills. Over time, this commitment to growth brings a deeper sense of fulfillment, as it aligns with their values rather than just checking off achievements. 

Final Thoughts on ACT’s Values and Goals 

ACT’s values and goals approach is a powerful tool for living with purpose and meaning. By identifying what truly matters to you, setting small, values-aligned goals, and practicing flexibility, you can create a life you love. Whether you’re navigating stress, making big decisions, or simply trying to live more mindfully, values can provide a compass to guide you. Remember, creating a fulfilling life isn’t about achieving everything—it’s about moving toward what matters most to you. 

Start today by choosing one value and setting a small goal aligned with it. This small step could be the beginning of a life that feels more connected, intentional, and truly yours. 

Learn more:

• Values vs Goals – By Dr. Russ Harris (YouTube Video)