T9: Actions Based on Values

There are more than three aspects in my life that I find important. So how should I choose?

Think about which one of the values gives you a sense of fulfillment the most. Try to remember what makes you feel more excited and what is more meaningful to you. You can also try to rate the values on a scale of 1 to 10, and then pick the top three ones. You can do this exercise again after a couple of months because maybe you will find that your interests have changed a little bit and that you want to explore another value.

What if I don't have enough time to commit myself to doing the activities based on the values I chose?

It is true that sometimes our days are too packed with obligations and things that we simply have to finish. However, try to think of an activity that won't take up much of your time and that you can realistically do. It doesn't have to be something big that you can't find the time to do. Instead, think of smaller and shorter activities that you can do perhaps from your own home. For example, if the value you chose to work on is socializing and friends, you might not be able to go out every night and have a fun night out with them, but perhaps you can be intentional about doing it once a week.

Since I've been depressed for some time now, I don't feel like doing any of these activities.

One of the most helpful things when you really don't feel like doing much is to start small and set realistic goals. Starting small can help with feeling a sense of accomplishment and build momentum over time. If you have a hard time choosing the values that are most important to you, look back and try to remember what was important to you in the past. Explore potential hobbies, interests, or social engagements you used to participate in. Then, choose a small activity that won't require much energy, try to complete it, and see if you enjoyed it more than you thought you would. Try to commit to engaging in these small activities, even if you don’t feel motivated to do so at first. Breaking the cycle of avoidance and withdrawal can be key to building momentum and kickstarting motivation.

If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.