Discover Your Values Through Journaling: 7 Tips

Want to uncover what truly matters to you? Journaling can help. Here are 7 ways to use writing to discover your core values:

1. Do a values check
2. Write about your best moments
3. Look at your big choices
4. Think about people you look up to
5. Write about your feelings
6. Picture your ideal future
7. Keep checking and updating

These techniques help you dig deep and find what drives you. But remember, values can change as you grow. Keep journaling to stay in tune with yourself.

Quick comparison of journaling methods:

Start with what feels right for you. The key is to keep writing and reflecting. Your values are waiting to be uncovered.

Related video from YouTube

Why journaling helps with self-reflection

Journaling isn't just about writing down what you did today. It's a powerful way to understand yourself better and figure out what really matters to you.

Journaling perks

Here's why journaling is awesome:

• It's a stress-buster
• It can boost your mental health
• It helps you understand yourself better
• It keeps you on track with your goals

Journaling and your values

Journaling can help you uncover what's truly important to you:

1. Write about your day

When you jot down what happened, you'll naturally focus on what matters most.

2. Explore your feelings

Writing about how you feel can reveal what's really important in your life.

3. Spot patterns

Over time, you'll notice themes in your writing that point to your core values.

4. Analyze your decisions

Writing about big choices shows which values influenced those decisions.

Want to dig deeper? Try these journaling prompts:

• What made you smile today? Why?
• What ticked you off? What does that say about your values?
• If you could change one thing in the world, what would it be? Why?

1. Do a values check

A values check helps you figure out what really matters to you. It's like looking at your inner compass.

Here's how to do it:

1. Brain dump

Write down everything that's important to you. Don't hold back - family, career, honesty, adventure, whatever comes to mind.

2. Go deeper

For each item, ask "Why does this matter to me?" Write your answers.

3. Spot patterns

Look for themes in your answers. These are often your core values.

List your values

Now, make a clear list of your values. Use these prompts:

• What guides my decisions?
• When have I felt most fulfilled?
• If I could change one thing in the world, what and why?

Aim for 5-10 core values. Remember, these are YOUR values.

Keep this list handy for the other journaling tips in this guide.

"A developed values system is like a compass. It guides you when you're lost." - Idowu Koyenikan

2. Write about your best moments

Your happiest times can tell you a lot about what you value. Here's how to use them:

1. Pick 3-5 top memories

Think of times you felt truly alive. A trip? An achievement? A simple moment with loved ones?

2. Describe each in detail

Write what happened, who was there, how you felt. Let the joy flow.

3. Dig deeper

For each memory, ask:

• Why was it special?
• What made you happy?
• What values were at play?

4. Spot patterns

Look for common themes. These often point to your core values.

Why this works

Writing about happy times is powerful:

• It balances out our tendency to focus on negatives.
• It shows what really matters to you.
• It can boost your mood. 78% of Americans say it comforts them in tough times.

"Happy memories remind us of when life was less complicated." - Dr. Krystine Batcho, Psychologist

Tips for success:

• Be specific. "I felt excited stepping onto the Bali beach" beats "I was happy on vacation."
• Use sensory details. What did you see, hear, smell?
• Focus on peak experiences. Think nature, loved ones, or helping others.

This isn't about bragging. It's about understanding what makes you tick and aligning your life with those values.

3. Look at your big choices

Your major life decisions can reveal a lot about your values. Let's explore how journaling can help uncover the principles guiding your choices.

Thinking about important decisions

Pick 3-5 big choices you've made recently. These could be changing jobs, moving, starting or ending a relationship, or pursuing education.

For each decision, write about:

1. What led to this choice?
2. Your feelings before, during, and after
3. The pros and cons you considered
4. Who you talked to for advice

Look for patterns. Common themes often point to your core values.

Elisabeth Hayes, an executive coach, faced a big decision to leave her 25-year corporate job. She wrote in her journal:

"In search of clarity, I took a dose of my advice to many clients. I started journaling."

Her journaling revealed she valued personal growth, helping others, and work-life balance. These insights helped her make the leap to coaching.

For your next big decision, try these journaling prompts:

1. What's my gut reaction to each option?
2. Which choice energizes me? Which drains me?
3. How does each option align with who I want to be?
4. What information do I need to move forward?

After writing, step back and look at your answers. You might be surprised by what you discover about your values.

Don't rush this process. Take time to reflect deeply. Your values aren't always obvious at first glance.

4. Think about people you look up to

Want to uncover your values? Look at the people you admire. Here's how to use role models to figure out what matters to you:

Finding values in role models

Make a list of 5-10 people you look up to. They can be anyone - family, friends, celebrities, or even fictional characters. For each person, jot down:

1. What you admire about them
2. How they act or make choices
3. Their impact on others or the world

Look for patterns. You might see themes like kindness, creativity, or courage coming up again and again.

Use this table to organize your thoughts:

Steve Pavlina, a personal development author, shared this insight:

"I admire people who embrace growth. I'm impressed by those who keep turning towards opportunities to make positive changes."

This helped Steve realize that personal growth was a core value for him.

To dig deeper, ask yourself:

• How do my role models handle tough situations?
• What guides their decisions?
• If I could pick one trait from each person, what would it be?

Remember: You're not trying to copy anyone. You're figuring out what clicks with you and why.

Take Joyce Maynard, for example. She's known for bravely sharing personal stories. If that speaks to you, ask yourself: How can I be more open and real in my own life?

sbb-itb-96f8ddb

5. Write about your feelings

Emotions can reveal your values. Here's how to use them as a guide:

Linking feelings to values

Pick a strong emotion you've felt recently. Spend 15-20 minutes writing about it. Then ask yourself:

• Why did I feel this way?
• What was at stake?
• What does this tell me about what I care about?

For instance, if you're angry when a friend breaks a promise, it might show you value honesty.

Try these prompts:

• What made you proud recently?
• When were you last disappointed? Why?
• What always cheers you up?

"Alignment is achieved when our actions speak to our values. This is authentic communication -- what we say, feel and do serve as evidence of what we value." - Gino Perrotte, Expert Communicator

There's no right or wrong here. Just aim to understand yourself better.

Write about your feelings regularly. You'll start to see patterns that point to your core values.

Note: If strong emotions come up and feel overwhelming, consider talking to a mental health pro. They can help you manage your emotions better.

6. Picture your ideal future

Imagining your best life can reveal your core values. Let's dive into this technique.

Imagining your best life

The "Best Possible Self" (BPS) exercise helps you uncover what matters most. Here's how:

1. Find a quiet spot for 15-20 minutes
2. Pick a future time point (like 5 years from now)
3. Write about your ideal life in these areas:
   • Personal growth
   • Career
   • Relationships
   • Health

Focus on realistic goals, not fantasies. Describe your feelings, location, and companions.

Try this: Spend 5 minutes writing about each area. Be specific about your daily life, surroundings, and emotions.

This exercise helps you:

• Clarify goals
• Boost optimism
• Reduce future anxiety

"When writing the first Chicken Soup for the Soul® book, we put a mocked-up New York Times best-seller list in our office with our book at #1. Less than two years later, it happened for real and stayed there for over a year." - Jack Canfield, Author and Speaker

This shows the power of visualizing success. Imagine it, and you're more likely to achieve it.

Tip: Make a vision board with images of your goals. Look at it daily.

To explore your values further, ask:

• Why are these future aspects important to me?
• What do they reveal about my true priorities?

7. Keep checking and updating

Your values can shift as you grow. That's why it's crucial to keep writing and checking in with yourself.

Keep writing regularly

Make journaling a habit. Write about your experiences, thoughts, and feelings weekly. This helps you spot changes in what matters to you.

Regular journaling:

• Tracks your growth
• Helps notice behavior patterns
• Lets you reflect on recent events

Tip: Mix up your journaling methods. Use prompts one week, free writing the next.

As you journal, ask yourself:

• Do my actions match my values?
• Have recent events changed my perspective?
• What's most important to me now?

It's okay for your values to change. It's normal. Jim Kouzes and Barry Posner, authors of The Leadership Challenge, say:

"Being as clear as possible on what is meaningful to us makes a significant difference in the workplace."

This applies to all areas of life, not just work.

Here's a quick value check-in:

Do this every few months. You might be surprised by what changes - and what doesn't.

Janice Sutherland, a speaker and executive coach, shares:

"Our lives can become less stressful, and more productive, when we acknowledge our personal values – and then make the attempt to live by and honor these values regardless of the circumstances we encounter."

Keep your values front and center. You'll make choices that feel right for you.

This isn't about judging yourself. It's about understanding who you are and what you want. Emily Torres, Editorial Director at The Good Trade, says:

"Know that your values can change—they might manifest themselves differently over time, or they might change entirely."

Be open to these changes. They show growth and self-awareness.

Using your new-found values

Living by your values

You've identified your values through journaling. Now it's time to put them to work. Here's how:

1. Make them visible: Stick your values where you'll see them often. It keeps them front and center.
2. Share them: Talk about your values with others. It helps them stick in your mind and builds support.
3. Find your tribe: Hang out with people who get your values. They don't have to match exactly, but they should respect them.
4. Daily value check: Each morning, look at your to-do list through your values. Ask yourself:

5. Use values to decide: When you're stuck, turn to your values. They'll point you in the right direction.
6. Reflect and tweak: At day's end, think about how well you lived your values. Be honest, but don't beat yourself up. Use it to do better tomorrow.
7. Make a plan: Pick a value and choose one way to live it out. If "kindness" is your thing, maybe do one nice thing for someone each day.

Living your values isn't about being perfect. It's about getting better over time. As you line up your actions with your values, you'll likely feel more satisfied and purposeful.

Brené Brown, research professor and author, puts it this way:

"We don't have to be perfect, just engaged and committed to aligning values with actions."

Wrap-up

You've got 7 ways to uncover your values through journaling:

1. Do a values check
2. Write about your best moments
3. Look at your big choices
4. Think about people you look up to
5. Write about your feelings
6. Picture your ideal future
7. Keep checking and updating

These techniques help you find what really matters to you. But it's not a one-and-done deal. Your values can change as you grow.

Here's a simple plan to keep journaling:

Emily Torres from The Good Trade says:

"Values are guiding principles that can inform how we move about our lives. They are a compass we can turn to when faced with difficult decisions."

So, grab your journal and start writing. Your values are waiting. Once you find them, you'll have a clearer path in life.

Helpful journaling methods

Want to supercharge your journaling? Here are some methods to try:

1. Values check: List potential values. Free write about each for 5 minutes.
2. Best moments: Use the "High Five" technique. Write about 5 peak life experiences and why they mattered.
3. Big choices: Create a decision tree. Map out major life choices and your guiding values.
4. Role models: Write an "Unsent Letter" to someone you admire. Explain what you value about them.
5. Feelings: Try "Morning Pages". Write 3 pages of stream-of-consciousness thoughts daily.
6. Ideal future: Use "Visualization Journaling". Describe your perfect day 5 years from now in present tense.
7. Regular updates: Set up a "Values Review" schedule. Check in weekly, monthly, or quarterly.

Here's a simple plan for consistent journaling:

There's no "right" way to journal. Play around with these methods and see what clicks for you.

"Journaling is for your personal benefit. Embrace the journey and enjoy the therapeutic and self-discovery aspects it offers." - Faye Edwardes, Positive Psychology Coach

Related posts

• 10 Journal Prompts to Discover Your Core Values
• 35 Guided Journal Prompts for Personal Growth
• 10 SMART Goal Examples for Personal Growth 2024