Leaning Into Your Values 

Identifying Your Core Values

I’ll be honest, I always shied away from exercises meant to help me identify my core values. It felt like they were always changing anyway depending on which list of words I looked at or which mood I was wearing. I didn’t understand the benefit thinking about them could bring.  

My clinical supervisor, though, often directs clients to their values. Because of this, I thought it was time I finally did the work.  

What I found was more helpful than I had imagined: Even if my top few values wobble from time to time, they’re always generally the same, and knowing what they are helps provide a compass for navigating tough decisions.  

When I know that my top values are typically kindness and presence, for example, then when I’m confronted with how to manage my kiddo’s meltdown, or how to respond to too-many-demands, I can see those two values in my mind’s eye and try to form my responses in ways that align. In this way, I can look back later at how I responded and either feel good about my choices, or at least understand why I don’t feel great about them if I wasn’t able to act in ways that lined up.  

If you’re a values-hesitater like I was, here’s the exercise I used (as well as some less-time-consuming variations) that really brought me on board. Let us know what you think! 

Brene Brown: Living Into Our Values 

If you want to do the whole exercise, start by listening to the podcast. The podcast is linked on this page and then do the full exercise: https://brenebrown.com/resources/living-into-our-values/   

It takes a fair bit of time (one hour for the podcast, and maybe one hour to do the full exercise), but it provides a valuable foundation for forward movement in our lives.  

If you don’t have the time for all the work just now, you can skim to the last page of the PDF (page 3), circle your top 15 values (or add in any that aren’t listed), and then narrow it down to your top two.  

To identify your values, it can help to ask yourself the three questions: 

1. Does this define me?  

2. Is this who I am at my best?  

3. Is this a filter that I use to make hard decisions? 

Interested in learning more? Check out these resources for learning more about Values: 

• Lens of Acceptance and Commitment Therapy. (which sees understanding our values as a crucial part of moving forward in a meaningful way): https://www.youtube.com/watch?v=OV15x8LvwAQ  
• Difference between values and goals and how focusing on values can lead to a fulfilling journey through life: https://www.youtube.com/watch?v=T-lRbuy4XtA  
• Check out some of our services that can help you discover and lean into your values here – https://okclinical.com/general-counselling/
• If you are looking to connect further or receive support around values, please get in touch with us at 250-718-9291 or email us at [email protected].

Written by: Anita Labelle, Practicum Student

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