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ACT · Values

Life Vision — More Of / Less Of

Eight life areas — what to grow, what to shrink, the first honest step

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A vision worksheet that names, area by area, what the client wants more of and what they want less of. Grounded in values, not fantasy — every want gets a first concrete step attached.

Imagine one year from now, life is meaningfully better. What is different?
Life area
More of…
Less of…
Health & body
Work & purpose
Close relationships
Family
Community & friends
Play & creativity
Rest & spirituality
Money & security
The one area that, if it shifted, would change the most
The value underneath what I want more of (not the thing — what it's for)
First concrete step this week (small, specific, doable in under 30 minutes)
What tends to talk me out of this — and my counter-move
Belief this vision is possible for me (0–100)
none
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About this worksheet

A vision worksheet that names, area by area, what the client wants more of and less of — health, work, close relationships, family, community, play, rest, money. Grounded in values (every want gets the value underneath it — not the thing, what the thing is for) and grounded in action (every want gets a first concrete step this week, under 30 minutes, doable without new resources). Ends with the field most vision exercises skip: what tends to talk me out of this, and my counter-move. Because vision without a plan for the internal saboteur reliably dissolves.

When to use it

  • New-year or new-quarter reviews.
  • ACT committed-action work after values clarification.
  • Midlife re-evaluation, empty nest, retirement transitions.
  • Early recovery direction-setting once stabilization is in place.
  • After a life event (loss, illness, move) where the old plan no longer fits.

How to use it

  1. 1
    Do the year-from-now question first

    'One year from now life is meaningfully better — what's different?' Sets the frame before drilling into areas.

  2. 2
    Fill the grid area by area

    More of / less of, per area. Don't skip areas that feel awkward — those are often where the vision is most crowded out.

  3. 3
    Find the value under the want

    'Why does this matter to me?' Answers that stop at 'because it would make me happy' aren't done yet.

  4. 4
    The one area

    Which area, if it shifted, would change the most? Focus concentrates energy; a diffuse vision doesn't move.

  5. 5
    First step + counter-move

    Under 30 minutes this week, plus a plan for what will talk them out of it. Both fields required.

Frequently asked questions

How is this different from a values worksheet?+

A values worksheet clarifies what matters. This worksheet translates values into concrete life-area vision plus a first action. They chain: values first, this next.

Isn't 'more of / less of' the same as a goals list?+

No — goals default to achievement (finish X, hit Y number). This is about the texture of daily life across areas. Both have their place; this one is better for clients who already have too many goals and not enough direction.

What if the client's vision feels unrealistic?+

Notice whether the sheet is asking for the vision or the plan. Vision can be big; the first step is small. If the client keeps writing five-year plans in the first-step field, redirect to under-30-minutes-this-week.

Is this worksheet free?+

Yes. Free printable PDF. Sign in to TherapistAssist to send as a secure client link.

Worksheet — Life Vision — More Of / Less Of — provided by TherapistAssist for clinical use. Not a substitute for assessment or treatment.