Identifying Personal Values
By Diane LaChapelle Ph.D., LPsyc
Identifying what is important to you
Given you have a limited amount of time and energy, what do you want to spend it on? Try filling out the chart below to help identify what is most important to you. No two people will have the same priorities. While one person may find parenting is the most important, another person may not want children and thus will find this category unimportant. For each category, rate how important it is to you and how satisfied you currently are. If you find a category is highly important but you are not getting satisfaction from it, then you know this is an area that requires attention. Write down a few goals to work towards that will help increase your satisfaction.
For example, Samantha is a mother of three and an executive assistant in a large corporation. When she fills in the chart, she rates “Parenting” a 10/10 for importance but only a 2/10 in satisfaction. On the other hand, she rates “Paid Employment” a 5/10 for importance and a 6/10 for satisfaction. Exploring these ratings, she realizes that while she has managed to carry on with her job, she comes home exhausted, and is irritable when she gets home due to pain and fatigue. As a result, she has little time or energy for her children.
She sets down some goals to change this. First she will discuss with her husband whether they can afford for her to work part-time. She will explore opportunities for part-time work with her current employer. With the time and energy she will save by working part-time, she will set aside time every day to help her children with their homework. She will also schedule a “family night” once a week where the whole family does something fun together.
Developing your goals
While this chart might look easy to complete, it can be difficult. You will need to be creative when developing goals to improve your satisfaction. For example, if nursing was your career and a back injury prevents you from working, you might miss the sense of accomplishment and pride you got from helping others. Could you get some of this back by volunteering in your community? If playing hockey was your form of leisure and socialization before developing chronic pain and you are no longer able to do this, you’ll need to find a new activity. Can you be satisfied watching the game and then going for coffee with the gang? How about learning a new, less physical activity, such as digital photography? If you need new ideas, try consulting the “Pleasurable Activities” Scale on the Dr. Goldstein website