The ObservatoryValues exercise
List ten things that feel important, narrow them to five core values, and see where your everyday life already lives by them.
How it works
- Catch everythingList
- Narrow down to the coreNarrow down
- Give them namesListWrite
- Live themWrite
- Your foundation
Values are directions, not goals — they never run out, they point. First we catch everything that feels important, without judging. The narrowing comes later.
Exercise in 5 steps, about 20 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
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Why does it work?
Putting your core values into words ("self-affirmation") can strengthen your self-image and make it easier to withstand pressure. The theory is well established, although the effect of short exercises varies between contexts. Sources: Steele (1988); Cohen & Sherman, Annual Review of Psychology (2014).
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Read more
The conformity check
Most of us follow the herd more often than we think, even straight against our own values. Find your go-along zones.
Exercise12 minWhen two values collide
The hard part is rarely knowing what you value. It is that two values pull in different directions at the same time. A method for choosing deliberately instead of being torn apart.
Exercise2 minTwo minutes: you are more than this day
Write two lines about something that matters to you, and why, when the day makes you feel small