Values clarification is a core exercise in Acceptance and Commitment Therapy (ACT), an evidence-based approach that focuses less on eliminating difficult thoughts and feelings, and more on identifying what actually matters to you — then taking small, doable steps in that direction even when things feel hard.
This tool asks you to rate seven areas of life on two scales: how important that area is to you, and how closely your life right now matches that importance. The gap between the two — not the raw numbers themselves — is usually the most useful thing to notice. A big gap in an area that matters a lot to you can point toward where a small change might be worth making.
This is a private reflection exercise, not therapy, not a diagnosis, and not a substitute for working with a trained clinician. There's no "correct" score, and your ratings can and will shift over time — that's expected, not a failure.
If you're in crisis or having thoughts of harming yourself, this exercise isn't the right tool for that moment — try our Safety Plan tool instead, or use the crisis resources in the banner above.
Your Privacy
Everything you type below is saved only in this browser, using a technology called local storage. Nothing is sent to any server — there is no account, no tracking, and no way for anyone else, including the people who built this site, to see what you write. If you clear your browser data, switch browsers, or use a different device, your reflection will not be there. Consider using the "Print this reflection" button below to keep a paper copy if that's useful to you.
Rate Your Life Domains
Your Values Gap Summary
Each domain below shows two bars: Importance and Current alignment. Domains are sorted so the biggest gaps appear first.
Where to Go for More
- HelpGuide.org - Free guides on values-based and acceptance-based approaches to wellbeing.
- NHS Every Mind Matters - Free structured self-help tools for building a life that feels more like your own.
- Affordable Therapy - If you would like to work through your values and life direction with a trained professional.
This tool is a self-reflection exercise inspired by Acceptance and Commitment Therapy (ACT) values-clarification exercises. It is not a diagnostic tool, not medical advice, and not a substitute for professional care. If a thought pattern feels overwhelming or unsafe, please use the crisis resources in the banner above or reach out to a professional.