Are you one of those individuals who set New Year's resolutions? A friend posed this question to me during our coffee chat last week. In the past, my resolutions revolved around physical health, financial well-being, and reading more books. However, this year marked a departure as I created a vision board for the first time. I printed it, laminated it, and now it proudly graces my bulletin board, constantly in my line of sight as I work. While my friend complimented the aesthetics of my vision board, it led to a deeper discussion about feeling restricted by the goals we set. What if we fall short? Would it be perceived as a failure? This introspection prompted us to explore the idea of concentrating on our values rather than rigid goals.
In Acceptance and Commitment Therapy (ACT), psychological flexibility is depicted through the hexaflex model, comprising six components. Notably, one of these components is values, acting as the guiding force in our lives. Various assessment tools can help identify and rank these values. The Valued Living Questionnaire delves into domains like family, marriage, parenting, friendships, professional and academic life, leisure, spirituality, citizenship, and self-care. Another tool, the Portrait Values Questionnaire by Schwartz and colleagues (2001), focuses on values influencing behavior:
Self-directional values – defining goals and life ambitions.
Stimulative values – providing energy and drive for aspirations.
Hedonistic values – based on pleasure and immediate gratification.
Achievement values – shaping personal success and competence.
Power values – tied to societal norms, control, and personal resources.
Security values – encompassing personal safety, harmony, relationships, and self-control.
Conformity values – operating through agreeableness to societal norms.
Traditional values – involving respect, community support, commitment, and cultural acceptance.
Benevolent values – tied to the welfare of oneself and close others.
Universal values – embracing appreciation, tolerance, and general acceptance.
Identifying our values is crucial for engaging in committed action, another facet of the hexaflex model. If traditional goal-setting feels restrictive due to defined endpoints, aligning behavior with values might offer a more meaningful approach for the new year.
As someone recovering from overcommitment, I've adopted a practical approach. A post-it note next to my vision board displays my top three values. Alongside these, I've noted my top three character strengths identified through a free survey available here:Â https://www.viacharacter.org/. Now, when asked to volunteer, I can evaluate if the opportunity aligns with my values and strengths. If not, it's an easy decline. If it does align, I consider whether I have the time to commit, ensuring my choices resonate with both my sense of citizenship and benevolence, without compromising my commitment to family values.
How about you? Do you make New Year resolutions? Are you a vision board creator? Let me know what resonated with you or share what strategies help you stay focused, moving forward and unstuck.
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