Goals answer what; values answer why. When your goals drift from your values, motivation frays. This guide shows how to clarify values and translate them into small, scheduled behaviors you can review weekly.

Values vs. Goals

  • Values are ongoing qualities of action (kindness, learning, courage). You can live them daily.
  • Goals are milestones (finish the report, call the dentist). They end.
Example: Value = Learning. Goal = Read 10 pages today; enroll in the course this month.

Discover Your Top 3 Values (Prompts)

  • When did I feel proud of how I handled something?
  • Who do I admire—and which qualities?
  • What would future‑me thank me for practicing weekly?

Circle 3 values. They are the north star for this season—not forever.

Translate Values into Behaviors

Kindness → Send one encouraging message daily; listen without fixing for 5 minutes.
Health → 10‑minute walk after lunch; veggies with dinner.
Learning → Study 10 minutes after coffee; one tutorial on Friday.

Schedule and Protect

  • Block tiny, reliable time slots (5–15 minutes) next to existing routines.
  • Prepare the path: lay out shoes, pin the document, open the tab in advance.
  • Use “if‑then” plans: If I miss the morning study, then I’ll do 10 minutes after dinner.

Handle Obstacles with CBT

Thought trap: “If I can’t do 30 minutes, why bother?”
Reframe: “Small reps compound. Five minutes is 100% more than zero.”
Avoidance: Feeling unsure where to start.
Fix: Define the first visible action (≤2 minutes).
Ambiguity: Vague goals.
Fix: Write a one‑sentence outcome and the next step you’ll take today.

Weekly Review (15 Minutes)

  1. Which value did I live most? Least?
  2. What friction did I encounter? Remove or reduce it.
  3. What small win can I celebrate? (Write it down.)
  4. Adjust one behavior or time slot for next week.

Examples by Role

Student: Learning → Review notes for 10 minutes after breakfast; Courage → ask one clarifying question per class.
Parent: Presence → 10‑minute device‑free play after work; Kindness → one appreciation at dinner.
Professional: Focus → 15‑minute deep‑work sprint pre‑email; Growth → one outreach message on Wednesdays.

FAQ

What if my values conflict? Choose a theme for the week (e.g., Courage) and give it one extra rep daily.
How small is too small? If you can’t do it even on a rough day, make it smaller. Consistency is the teacher.
Do values change? Priorities shift by season. Re‑choose your top 3 each quarter.

BetterThoughts can store your values, daily behaviors, and weekly reviews privately—making reflection fast and rewarding.