Stage 1 of 4Set the fieldChoose the full duel or a shorter starting field.
1Field
2Duels
3Core 5
4Use them
How your values shifted
Your previous results
Values shift. If you re-take this in a few months, notice what moves.
↻
Resume where you left off?
Last saved —
Values Duel
Put what matters
head to head.
A guided ACT values clarification exercise
Created by Dr. Marie Claire Bourque, MD, FRCPC
Two values appear. You tap the one that matters more to how you want
to live right now. Each honest choice narrows the field until
your core 5 remain.
10–15 minutesNo accountNo right answers
Privacy and support
With saving on, your progress and completed core 5 stay in this
browser so you can resume or compare a future re-take. You can clear
them here at any time. This is a reflection exercise, not therapy or
diagnosis. If it stirs up something heavy, bring that to someone you
trust or your care provider. In a crisis in Canada, call or text
9-8-8 (24/7).
A practice pairingDuel 1 of many
If only one could guide how you show up, which would you carry forward?
Value A
Courage
VS
Value B
Rest
You aren't declaring one value better. You're choosing which one
matters more in this moment.
1Set the field
2Duel it out
3Choose five
4Use one
What you are finding
Values are directions, not finish lines.
Goals get completed. Values are qualities you can bring to the next
conversation, decision, or ordinary Tuesday. Your final five are a
working compass, not a permanent verdict.
Your one instruction
Choose the word that pulls harder today.
Tap a card and the next duel appears. If both genuinely matter, spend
a Keep Both token. If an important value gets knocked out early, you
can add it back before choosing your final five.
Stage 1 · Set the field
How big do you want this duel to be?
The full field gives every value a chance. If you are short on time, you
can name a smaller starting group first.
Recommended · The full duel
Put all 91 values in the field.
No scanning or pre-selecting. The app shuffles the field and gives
you two values at a time.
Short on time? Build a smaller fieldOptional · choose at least 8 values before continuing
Tap every word that already feels important. With 8–16, you will
go straight to the final-five cut. With 17 or more, your choices will
duel first.
✓Round 1 complete
Round 1 of 3
The Opening Field
Two values at a time. Keep the one that pulls harder.
91In play
45Duels ahead
3Keep Both tokens
Free pass carries through to the next round — there was an odd number this round.
Choose the value you want to carry forward
Round
1/31
The Opening Field91 values · 45 duels this round
Duel
1/45
Round 1 progress
Tap one card to continue
Which value do you want to carry forward right now?No right answer. Choose, and the next duel appears.
Definition
VS3 tokens left this round.
Definition
No rush. When two feel close, your first instinct is a useful guide — or keep both.
Keyboard: A/← or D/→
· Space×2 keeps both · U undoes
Pick your top five values
Stage 3 of 4 · Final cut
Choose your core 5
11 survived
·0/5 selected
Choose exactly five
Then: an optional reflection
These values survived. Now pick the five that matter most.
Tap again to deselect — they'll be ranked in the order you choose.
This was a quick gut-check, not a precise ranking. If a value you care
about isn't here — an unlucky early pairing can drop one — add it back below.
Your top 5 will appear here as you choose.
Write what each value means to you
Stage 4 of 4 · Optional
Make your five yours
Write or skip
What does each value look like in your life?
You can skip this
Not useful today? Your core 5 are already complete.
In your own words. Not a dictionary definition — what this value
looks like when you're actually living it.
What does it look like when I'm living this?
Who am I being when I honor this value?
When have I felt most like myself living it?
Turn one value into a move
Optional next move
Make one move
Committed action
A value isn't a finish line — it's a direction you keep choosing. You
head toward it through small, repeatable actions. Pick one value and name
one step you can take this week.
Something you can do — not a result you hope for. “Text a friend to make a plan,” not “have more friends.” Small enough to actually do this week.
Pin it to something you already do: “After dinner on Tuesday, I'll…” Naming the moment makes it far likelier to happen.
The inner stuff — a thought, a feeling, an urge. “I'll feel awkward,” “what's the point,” a wave of tired. Not traffic — the things you'd have to make room for.
Someone shared their results with you
View their core 5 below — or take the exercise yourself to find your own.
Complete · Your core five
These are your directions.
Completed —
Not a destination
Ranked in the order you picked them. Notice which ones surprised you
— and which you'd like to make a little more room for.
Since last time
Also made the final cut
A question to sit with
Which of these are you already living by, and which have been
on the back burner? If one value became ten percent more present
in your week, which would change the most?
Pay attention to what you pay attention to.
Amy Krouse Rosenthal
Values Duel · Created by Dr. Marie Claire Bourque, MD FRCPC
· Adapted from ACT values work
Sit with these, print them, or bring them to your next appointment. If
anything here feels heavy, you don't have to hold it alone — reach
out to someone you trust, or call or text 988.