Values are qualities you want to bring to your actions, such as kindness, honesty or curiosity. This exercise helps you choose five to focus on right now. You compare two at a time, choose your final five, and can make a small plan for using one in daily life.
Which of these would you like to give more attention to in your actions right now?
Acting in the face of fear.
Making time to pause or reduce demands, according to your needs.
Choosing one keeps it for the next round. The other is set aside for now; you can add it back before choosing your final five.
If you value care, you might check on a friend, ask for help or take time to rest. Calling a friend is an action you can complete; care is a quality you can bring to many actions. Choose what matters to you, rather than what you think you should choose.
Select one of the two cards to keep that value and see the next pair. Each round includes a limited number of Keep both choices; the button shows how many remain. You can undo a choice and add back a value before selecting your final five. This is not a personality test, and it does not discover a single correct set of values.
Created by psychiatrist Dr. Marie Claire Bourque. Based on Acceptance and Commitment Therapy (ACT), which includes choosing actions that reflect what matters to you. You do not need to know ACT or work with Dr. MCB to use this exercise. Allow about 10–15 minutes, or choose a smaller set to compare. You can stop at any time.
With saving on, your progress and completed five values stay in this browser so you can resume or compare a future re-take. You can clear them here at any time. Vercel hosts this app, so it receives the page request. Vercel Web Analytics records the page path and referrer, coarse location and device/browser details, plus named usage events with limited counts or yes/no states. This source does not put reflection text, email addresses, or chosen value names in those custom events. The optional results-email section names what is sent to Resend and what is known about email tracking; the exercise works without email. 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).
Start with all 91 values if you want to consider words you might not think of yourself. For a shorter exercise, select at least eight words from the list.
Missing a value that matters? You can add it back before choosing your five.
Read both explanations. Select the value you want to focus on more right now. Your choice stays for the next round, and the next pair appears. You can undo a choice below.
Select five values you want to give attention to now. Start with the one you want first on your list. The numbers record the order you select them; the exercise does not calculate a ranking. Select a chosen value again to remove it.
The earlier pairs helped narrow the list; a value set aside can still matter to you. Use Add a value below if something is missing. Your five choices can change as your life changes.
Optional: give one everyday example. What would you say or do to express this value? For kindness, you might write: “Listen to a friend without interrupting.” You can add a few words, continue to the next value or skip to your results.
When have I acted in a way that fits this value?
What did I actually say or do?
How could it fit my needs and circumstances now?
Your meanings stay in this browser. They are not part of the results email.
Print and Copy as text include your written notes and plan. A share link contains your five value names and the other values you shortlisted, but no written notes, ratings or plan. Anyone with that link can see those value names. Email sends only your five selected names.
These are shown in the order you selected them. They are a starting point for choices in daily life. You can edit your examples below, keep a copy or make an optional plan for one value.
The five-dot reflection is optional: 1 means your recent actions fit this value very little; 5 means they fit it very much. This is your own impression, not a measure of your worth or mental health. Time, energy and support affect what is possible. You can leave every dot blank.
Think of a small, ordinary opportunity: listening to someone, asking for help, setting a limit or resting. Which value would that action express? You can use the planning questions alongside your results, or finish here.
Choose one value and one manageable action for this week. Rest, support and boundaries can be part of your plan. You can leave any question blank or decide not to make a plan now.