Values Check-In and Alignment Loop
Turn personal values into weekly actions and course corrections
- Difficulty
- Moderate
- Time to result
- ~weeks to results
- Steps
- 6
- Confidence
- 98%
Treat each value as a lifelong direction rather than a task that can be completed. First map the major domains of life, such as family, health, learning, creativity, and work. In each domain, define the kind of person you want to be and the behaviours that would express that identity. At regular check-ins, look back at recent weeks and compare your actions with this map. Where the two diverge, choose a small, specific goal that moves you back toward the valued direction. Review the effect at the next check-in and adjust again. The mechanism is a repeating feedback loop: values establish direction, reflection detects drift, action corrects it, and further reflection keeps the system responsive as circumstances and priorities change.
Origin
Extracted from Deep Dive with Ali Abdaal through Dr Julie Smith's explanation of Acceptance and Commitment Therapy and its approach to values, meaning, reflection, and action.
Core principles
- 01Values describe continuing directions, not completed destinations
- 02Goals translate values into observable action
- 03Priorities can change as life changes
- 04Reflection must include compassion rather than perfectionism
- 05Small corrections can restore balance
How to run it
- 1
Map Your Life Domains
Divide a page into important areas such as family, health, work, learning, relationships, and creativity. Include only domains that currently matter to you.
Pro tip Leave room for priorities that do not fit conventional definitions of success.
Watch out Do not copy a list of values merely because society treats them as desirable.
- 2
Define the Valued Direction
For each domain, ask what kind of person you want to be and what you want to represent to others. Describe an ongoing direction rather than a finish line.
Pro tip Use behavioural language, such as being attentive, reliable, curious, or healthy.
Watch out Do not confuse a one-time achievement with a value.
- 3
Review Recent Evidence
Look back over the previous one or two weeks and identify actions that did or did not express each value. Approach the review with honesty and compassion.
Pro tip Use your calendar and messages to ground the review in actual behaviour.
Watch out Turning the review into self-criticism makes useful course correction harder.
- 4
Locate the Drift
Identify where obligations, habits, or opportunities have pulled you away from a valued path. Decide which imbalance matters most right now.
Pro tip Correct one meaningful imbalance rather than redesigning your entire life at once.
Watch out Perfect balance across every domain is neither realistic nor required.
- 5
Set a Corrective Action
Choose a specific action for the coming week that moves you closer to the neglected value. Make it small enough to complete under current constraints.
Pro tip Put the action into your calendar or another accountable system.
Watch out A vague intention such as 'prioritise family more' is difficult to evaluate.
- 6
Reflect and Rebalance
At the next check-in, assess whether the action moved you closer to the desired direction. Keep, expand, reduce, or replace it based on what you learned.
Pro tip Treat the process as steering rather than passing or failing.
Watch out Do not assume that today's values and priorities must remain unchanged forever.
In the wild
Ali notices that his calendar is filled with meetings even though writing has become a priority. He identifies the mismatch during a check-in and creates a concrete rule: no meetings before 4 p.m. This protects his mornings for writing while leaving space for collaboration later in the day.
→ His schedule moves closer to his current creative values without requiring a permanent life overhaul.
Julie recognises that rapid career growth is pulling her away from being present with her children. Rather than abandoning her work, she takes back a day for activities such as her youngest son's swimming lessons and continues reviewing the balance.
→ Small recurring choices reconnect her schedule with the kind of parent she wants to be.
Common mistakes
Treating values as goals
A completed marathon is a goal, while staying fit and healthy is an ongoing valued direction. Confusing the two leaves no guidance after the achievement is finished.
Demanding perfect balance
Values can conflict, and circumstances can temporarily favour one domain. The aim is to notice drift and adjust, not maintain flawless equilibrium.
Defining meaning by outcomes alone
External events cannot be fully controlled. Values should also describe how you want to respond to whatever happens.
Is it for you?
Best for
It is best for people who feel lost, imbalanced, or uncertain about how their stated values should affect daily decisions.
Not ideal for
It is not a substitute for clinical support when severe distress makes reflection or action difficult.
From the transcript
“a value is like a path that you follow your whole life, there is no end to it, but you just you value that path.”
“translating kind of ideas and values into action is really about reflection and planning.”
“It's about always just tipping the balance.”
From the episode
A Psychologists Guide To A Meaningful Life with Dr Julie Smith
Dr Julie Smith