Values and meaningful action / VAL-A05-5
A Tiny Values Action — Review journal
Review an attempt at a tiny values action and choose what to keep, change, or leave aside.
10 minutes · Journal prompts · Adults; supported use as appropriate
Fictional example: Avery expresses care by sending one check-in message.
Use an ordinary or fictional example, with a clinician when appropriate. A value becomes more concrete through an observable, feasible action.
Before looking back
Choose one ordinary attempt or decide to review the fictional example instead. This journal has no scores, required disclosure, or expectation of progress.
Revisit the practice
Choose one quality and design a five-minute action that expresses it within current constraints.
Notice context and impact
Record what actually happened, including an unhelpful or neutral outcome. Note resources, power differences, accessibility, and changed conditions rather than attributing everything to personal effort.
Choose a revision
What action is small enough to fit today? Keep the approach, change one part, ask for support, or set it aside. A mismatch is useful information.
Prompts for this resource
- What I tried, or what happened in the fictional example:
- What I noticed before, during, and after; what remains uncertain:
- What helped, did not help, or was outside my control:
- What action is small enough to fit today? My optional adjustment or support request:
Conceptual background
Valuing as a Choice — Association for Contextual Behavioral Science
Background on the approach only. Original exercises and wording are by More Than Therapy with AI assistance; the source does not validate or endorse these materials.