Empowering Personal Change: Skills from Value-Based Training

By Ember Vale

- 3 minutes read - 539 words

Introduction to Value-Based Training

Empowering yourself to enact personal change can start with understanding your core values. Value-based training, rooted in Acceptance and Commitment Therapy (ACT), aims to align our actions with our intrinsic beliefs, leading to greater satisfaction in life. In this article, we spotlight the importance of value-based training and outline essential skills to nurture your personal growth.

Understanding Core Values

Before diving into skills, it’s crucial to define what core values are. Core values are the guiding principles that shape our decisions, behaviors, and ultimately, our happiness. For example, if one of your values is family, you might prioritize spending quality time with loved ones over extra working hours. Recognizing your core values is the first step in value-based training.

Practical Exercise: Identifying Your Core Values

  1. Reflect: Take a moment to think about what matters most to you—family, health, education, creativity, etc.
  2. Write it Down: Create a list of your top five values.
  3. Evaluate: Ask yourself how your daily actions reflect these values. Do you need to align more closely?

Skills for Personal Change

Here are essential skills developed through value-based training that can guide you in empowering personal change:

1. Mindfulness

Mindfulness encourages awareness of the present moment without judgment. It helps you understand your thoughts and feelings in relation to your values.

Example: Breathing Exercise

  • Find a quiet spot.
  • Close your eyes.
  • Focus on your breath for a few minutes. By practicing mindfulness regularly, you’ll develop the ability to recognize when you drift away from your values and learn to steer back on course.

2. Cognitive Defusion

Cognitive defusion techniques help us distance ourselves from negative thoughts. Instead of thinking, “I’m not good enough,” you can phrase it as, “I’m having the thought that I’m not good enough.” This shift can empower you to act based on your values rather than being held back by self-doubt.

Practical Scenario: Reframing Negative Thoughts

  • When feeling anxious before a presentation, instead of succumbing to “I will fail,” try saying, “I’m feeling nervous about this presentation.” This acknowledges the emotion without letting it dominate your actions.

3. Value-Driven Goal Setting

Setting goals that align with your values increases motivation and commitment. Start by identifying a personal goal that resonates with your core values.

Example: Aligning Your Goals

If one of your values is health and fitness, set a goal to improve your diet or exercise regularly. This gives your actions direction and purpose, making the journey more fulfilling.

4. Commitment to Action

Once you set a value-driven goal, commit to taking actionable steps.

Action Plan: Steps Towards Your Goal

  1. Break it Down: Divide your main goal into smaller, manageable tasks.
  2. Schedule It: Dedicate time each week to work towards your goal.
  3. Reflect and Adapt: Regularly evaluate your progress and be willing to adapt your approach if needed.

Conclusion: Embrace Your Journey of Change

Value-based training offers a pathway to empower personal change and cultivate a fulfilling life. By understanding your core values and utilizing mindfulness, cognitive defusion, value-driven goal setting, and commitment to action, you can start taking meaningful steps toward a better you. Remember, change doesn’t happen overnight, but with consistent effort and alignment with your values, a more authentic and enriched life is within your reach!