Creating lasting change in life can be challenging, especially when you’re not sure what drives you. For many, the process feels overwhelming, and without a clear sense of purpose, even well-intentioned goals can lose momentum. To overcome this, a powerful first step is identifying your core values. By focusing on what truly matters, it becomes easier to make choices that align with your beliefs and motivations. One effective method for doing this is through Motivational Interviewing (MI) and the Values Card Sort exercise. Together, these tools help you uncover your values and use them as a guide for creating meaningful, lasting change.
What is Motivational Interviewing?
Motivational Interviewing is a collaborative conversation style that helps people resolve ambivalence about change (Miller & Rollnick, 2013). Rather than telling someone what to do, MI focuses on exploring their personal reasons for change. The process emphasizes autonomy, helping individuals make decisions that feel authentic and aligned with their values. It’s especially helpful when people feel stuck or unsure about how to move forward.
In MI, the therapist or coach acts as a guide, helping you reflect on your own goals and how your current behavior either supports or conflicts with those goals. This process builds internal motivation, which is essential for lasting change (Miller & Rose, 2009).
Why Values Matter for Change
At the core of Motivational interviewing is the idea that real, sustainable change happens when it aligns with your personal values. Values are the principles that guide how you want to live and what gives your life meaning. When your actions are consistent with your values, it’s easier to stay motivated and focused, even when challenges arise (Deci & Ryan, 2000).
However, identifying these values can be difficult. That’s where tools like the Values Card Sort become valuable.
The Values Card Sort: A Tool for Discovering What Really Matters
The Values Card Sort is a practical tool that can help you clarify and prioritize your core values. Widely used in therapy, it can also be done on your own to better understand what drives you. You can access the Values Card Sort here (Center for Evidence-Based Practices, 2012).
Here’s how it’s done:
- Optional Print and Cut: Download and print the card deck, then cut out the individual value cards, if you prefer a tactile experience. Alternatively, you can simply view the values on your screen.
- Sort the Cards: Start by sorting the cards into categories based on how important each value is to you—“Very Important,” “Somewhat Important,” and “Not Important.”
- Narrow Down: Once sorted, review the “Very Important” pile and narrow it down to the top 5-10 values that resonate most deeply with you.
Once identified, take time to reflect on each value using questions such as:
- What does this value mean to you?
- Why did you choose this as an important value for you?
- In what ways is this value important to you?
- How have you shown this core value in your daily life?
- In what ways could you be even more true to this value?
This reflective process helps you deepen your understanding of why these values matter and how you can align your life with them (Rokeach, 1973).
Using Values to Create Meaningful, Long-Lasting Change
Using Values to Create Meaningful, Long-Lasting Change
Once you’ve identified your values, use them as a foundation for making decisions and setting goals. Here’s how to integrate values into your journey:
1. Align Goals with Your Values
Goals that reflect your core values are more meaningful and motivating. For instance, if “health” is a top value, set a goal that supports it, such as exercising regularly—not out of pressure, but because it aligns with your desire for a fulfilling life.
- Practical Tip: After the Values Card Sort, choose one value and set a small, actionable goal to align with it.
2. Use Values to Overcome Obstacles
When facing challenges, reconnect with your values to stay grounded. If you’re struggling with a goal, ask, “Why is this important to me?” or “How does this align with what I care about most?”
- Practical Tip: Keep your values list visible. When stuck, refer to it as a reminder of why you started.
3. Practice Self-Compassion
Change takes time, and setbacks are part of the process. In MI, progress, not perfection, is emphasized. Use your values as a compass to course-correct when needed.
- Practical Tip: After a setback, instead of criticizing yourself, ask, “How can I realign with my values?” This shifts focus from failure to growth.
By identifying and living in alignment with your core values, you create a powerful foundation for meaningful, lasting change. If you are looking for lasting change and want to learn more about this practice please reach out. We are here to help!
References
Center for Evidence-Based Practices. (2012). Values Card Sort. Retrieved from https://www.motivationalinterviewing.org/sites/default/files/valuescardsort_0.pdf
Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227-268. https://doi.org/10.1207/S15327965PLI1104_01
Miller, W. R., & Rollnick, S. (2013). Motivational interviewing: Helping people change (3rd ed.). The Guilford Press.
Miller, W. R., & Rose, G. S. (2009). Toward a theory of motivational interviewing. American Psychologist, 64(6), 527-537. https://doi.org/10.1037/a0016830
Rokeach, M. (1973). The nature of human values. Free Press.
