Back to techniques
cognitive
Values & Purpose Journaling
A structured journaling practice to explore values, find meaning, and clarify life direction. Helps when feeling lost, disconnected from purpose, or uncertain about what matters most.
Source: Described extensively in 'Why Has Nobody Told Me This Before' by Julie Smith. Based on Acceptance and Commitment Therapy (ACT) values work. Helps reconnect with core values when feeling lost or disconnected from meaning and purpose.
15-30 minutes
beginner
depressionstressrumination
How to practice
- 1Set aside 15-30 minutes in a quiet space with a journal
- 2Reflect on different life areas: relationships, health, work, creativity, learning, spirituality, contribution
- 3For each area, ask: 'What kind of person do I want to be here? What do I want to stand for?'
- 4Rate importance of each value (0-10) and how closely you're living it (0-10)
- 5Notice gaps between importance and current alignment
- 6Write about: 'If I looked back on this chapter of life and felt proud, how would I have approached daily life?'
- 7Consider: 'What impact do I want to have while I'm here?'
- 8Choose one value to bring to each choice and action today
- 9Revisit monthly for a values check-in
Based on literature
Why Has Nobody Told Me This Before
Julie Smith • 2022
Practical tools for managing your mental health.