Values & Activity Alignment
Identify your core values and assess how well your current activities align with them — then plan changes to close the gap.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Values & Activity Alignment
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My Values
| # | Life Domain | What Matters to Me Here | Importance (0–10) | Current Alignment (0–10) | Actions |
|---|---|---|---|---|---|
| 1 | |||||
| 2 | |||||
| 3 | |||||
| 4 | |||||
| 5 |
Closing the Gap
| # | Domain | Activity I Could Do | When | Potential Barrier | Actions |
|---|---|---|---|---|---|
| 1 | |||||
| 2 | |||||
| 3 |
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When to use ‘Values & Activity Alignment’
‘Values & Activity Alignment’ is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for depression and low mood. It is also commonly drawn on when working with chronic pain.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
How it works
Most people work through it in around 15 minutes. It moves through two short steps:
- My Values
- Closing the Gap
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The CBT approach behind it
In common with other CBT methods, ‘Values & Activity Alignment’ works by re-engaging with meaningful and rewarding activity (behavioural activation). The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Martell, C.R., Dimidjian, S., & Herman-Dunn, R. (2010). Behavioral Activation for Depression. New York: Guilford Press.
- Miller, W.R. & Rollnick, S. (2013). Motivational Interviewing (3rd ed.). New York: Guilford Press.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- Samaritans: 116 123 — free, day or night, 365 days a year
- SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day
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Want to assign this to a client?
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