Getting from Values to Specific Action Steps
When values are important but still need to be translated into concrete, feasible steps.
Translate life value-oriented long-term logic into a concrete next step instead of stopping at abstract values.
When does this fit?
When a feasible starting step for everyday life must be derived from values and priorities.
Priority in the path
This node is more about preparation, stabilization, or later deepening around prepare for stress.
What this is about
This worksheet bridges the gap between abstract values and concrete daily behavior — the gap where most long-term goals fail. It works by identifying a specific value, then asking what behavior would express that value this week, and then breaking that behavior down into the smallest step that can actually be taken today. The most common failure mode is staying at the level of values without descending to specific, scheduled action steps. A value without a specific action in the calendar is a wish, not a commitment.
Step by step
Work through the steps at your own pace. For written exercises, you can use paper or a notebook.
- Choose a value or area of life that matters to you.
- List two or three concrete goals that would express that value in your life.
- Choose one goal you can work on now.
- Break it into small actions. If a step feels too large, divide it further.
- Take one step and record what happened afterwards.
Explore and apply
These nodes deliberately lead into a second DBT module space when the current content must be carried across modules.
Ending Relationships
Background
When a contact needs to be clearly limited, terminated or left.
Also in: Emotion Regulation · Distress Tolerance
FAST
Background
If you want to remain fair in your contact without betraying yourself.
Also in: Mindfulness · Emotion Regulation
FAST: Fair
Background
When self-respect should not be secured at the expense of fairness towards others.
Also in: Emotion Regulation · Mindfulness
FAST: no Apologies
Background
If you don't want to reflexively apologize for legitimate concerns or boundaries.
Also in: Emotion Regulation · Mindfulness
FAST: Stick to Values
Background
When pressure or guilt pulls you away from your own values.
FAST: Truthful
Background
When honesty is needed instead of evasion, appeasement or distortion.
Also in: Emotion Regulation · Mindfulness
Interpersonal Values and Ratios
Background
When goal, relationship and self-respect need to be rebalanced.
Also in: Mindfulness · Emotion Regulation
Build Mastery
Related content
When self-efficacy has to be rebuilt through small, real success experiences.
Also in: Distress Tolerance
Accumulating Positive Emotions
Related content
When positive experiences should not be left to chance, but should be built consciously.
Also in: Distress Tolerance · Mindfulness
Weekly Regulator
Related content
If skill practice is to be planned and tracked in batches throughout the week.
Sources and references
Show where this node comes from and how source-near or practice-near it is.