What is a values list used for?

A values list helps you (or a client) identify what genuinely matters — not what you think should matter, not what your parents or culture value, but what you actually want to organize life around. Used in ACT (Acceptance and Commitment Therapy), positive psychology, life coaching, leadership development, and any therapy that does values clarification work.

What's the difference between values and goals?

Values are directions; goals are destinations. 'Be a present parent' is a value — you can keep choosing it forever. 'Take my kids hiking on Saturday' is a goal — once done, it's done. Goals serve values; values outlast goals. ACT founder Steven Hayes calls values 'a chosen quality of action' — how you want to show up, not what you want to achieve.

How do you choose your top values?

The standard exercise: read through a full list, circle every value that resonates, then narrow to about 20, then to 10, then to your core 3–5. The narrowing is the work — being forced to drop 'kindness' to keep 'honesty' reveals what you actually prioritize when they conflict. A values card sort tool makes the narrowing physical and faster.

How many values should you have?

For day-to-day decision-making, 3–5 core values are most useful. Any more and they stop being a tiebreaker when choices conflict. Many people keep a broader list of 10–15 'growing' or 'supporting' values that matter but aren't top priority right now.

Do values change over time?

Stated values shift across life stages — what mattered at 22 differs from what matters at 42 or 62. Underlying patterns (e.g., a long-running pull toward autonomy, or toward connection) tend to be more stable. Re-sorting annually is useful; the changes are diagnostic.

Values clarification · ACT · Free tool

Values list — 100 personal values to choose from

A working list of personal values, grouped by domain, for values clarification work in therapy, coaching, or your own life. Read through, circle what resonates, narrow down. The narrowing is the exercise — what you let go of reveals as much as what you keep.

Rather skip the paper version? The interactive values card sort tool walks you through narrowing 40 values to your top 10, ranking them, and sorting into Core / Growing / Supporting. Saves snapshots over time. Free, no sign-up.

Relationships and connection

LoveConnectionFamilyFriendshipLoyaltyTrustBelongingCommunityIntimacyVulnerabilityHonestyKindnessEmpathyCompassionGenerosityForgivenessAcceptance

Personal character and growth

IntegrityAuthenticityCourageSelf-respectSelf-disciplineSelf-awarenessGrowthCuriosityLearningWisdomOpen-mindednessReflectionMindfulnessPresencePatienceHumilityIndependence

Contribution and service

ServiceHelpfulnessJusticeFairnessEqualityAdvocacyMentorshipStewardshipLeadershipResponsibilityImpactContributionLegacyCitizenship

Work, achievement, and craft

MasteryExcellenceCraftsmanshipAchievementAmbitionCompetenceProductivityInnovationCreativityOriginalityVisionRisk-takingResiliencePerseveranceDiscipline

Wellbeing, play, and meaning

HealthVitalityEnergyRestPlayJoyPleasureHumorBeautyAdventureSpontaneityFreedomBalanceSimplicitySolitudeSpiritualityFaithMeaning

Security, recognition, and tradition

SafetyStabilitySecurityOrderTraditionHeritageLoyalty (to roots)PredictabilityRoutineComfortWealthRecognitionStatusPowerInfluence

How to use this list

First pass — circle everything that resonates. Don't filter. You're looking for the felt yes, not the rational yes. Aim for 20–30 circled values.
Second pass — narrow to 10. If you had to drop everything except 10, what stays? This is where it gets uncomfortable. Honoring kindness might mean letting go of achievement. Honoring freedom might mean letting go of security. The trade-offs are the data.
Third pass — pick 3–5 core values. These are your tiebreakers when two of your 10 values conflict in a real decision. Most people can name 3–5 with conviction; if you can't, the remaining 10 are doing the work fine for now.
Write the action. For each core value, write one sentence: "When I'm honoring this value, I…" Values are directions; the sentence converts each one into a behavior you can actually choose this week.
Re-sort every 6–12 months. The drift is useful information — what's claiming more space, what's quietly fading.

Values vs goals — a quick test

A value is something you can keep choosing forever. A goal is something you finish. "Be a thoughtful partner" is a value — there is no day you complete it. "Plan our anniversary trip" is a goal — once done, it's done. Goals serve values; values outlast goals.

If something on your list feels finishable, it's probably a goal masquerading as a value. Ask: what value would completing this serve? That deeper answer is the value.

Where this comes from

Values clarification has roots in Rokeach's Value Survey (1973), Schwartz's universal values model (1992), and is central to ACT (Hayes, 1999) and Motivational Interviewing (Miller & Rollnick). In ACT terms, values are "chosen qualities of action that can never be achieved but can be embodied in each moment." The list above is curated from common clinical sets; it's not exhaustive — add your own.

Frequently asked questions

What is a values list used for?: A values list helps you (or a client) identify what genuinely matters — not what you think should matter, not what your parents or culture value, but what you actually want to organize life around. Used in ACT (Acceptance and Commitment Therapy), positive psychology, life coaching, leadership development, and any therapy that does values clarification work.
What's the difference between values and goals?: Values are directions; goals are destinations. 'Be a present parent' is a value — you can keep choosing it forever. 'Take my kids hiking on Saturday' is a goal — once done, it's done. Goals serve values; values outlast goals. ACT founder Steven Hayes calls values 'a chosen quality of action' — how you want to show up, not what you want to achieve.
How do you choose your top values?: The standard exercise: read through a full list, circle every value that resonates, then narrow to about 20, then to 10, then to your core 3–5. The narrowing is the work — being forced to drop 'kindness' to keep 'honesty' reveals what you actually prioritize when they conflict. A values card sort tool makes the narrowing physical and faster.
How many values should you have?: For day-to-day decision-making, 3–5 core values are most useful. Any more and they stop being a tiebreaker when choices conflict. Many people keep a broader list of 10–15 'growing' or 'supporting' values that matter but aren't top priority right now.
Do values change over time?: Stated values shift across life stages — what mattered at 22 differs from what matters at 42 or 62. Underlying patterns (e.g., a long-running pull toward autonomy, or toward connection) tend to be more stable. Re-sorting annually is useful; the changes are diagnostic.

Do the sort interactively

Skip the printing and pen — the interactive Values Card Sort tool walks you through 40 values, narrows to 10, ranks them, and saves a snapshot you can revisit. Used by ACT therapists, coaches, and clients between sessions.

Open the Values Card Sort See the core values list