Values Check-In: are your choices lining up with what matters?
Reviewed By
Stephanie Orr - Psychotherapist, MBABCP, 10+ years in the NHS and private practice
Values are core beliefs and principles that guide your choices and behaviour e.g. honesty, freedom, compassion or achievement. Checking in with your values combats feelings of drifting or imbalance and helps shift your focus towards what brings meaning in your life.
Free to try · Responses are private & encrypted
Related tools
What does the Values Check-in Journal cover?
- One value that is especially important to you
- Whether you have been honouring it day to day
- Challenges that have got in the way
- Steps to live more in line with it
Who is this Values Check-in Journal for?
Helpful if you:
🧭 Feel you are drifting or out of balance
🤔 Know what matters but have lost sight of it
🔁 Want a quick regular check on how you are living
For therapists:
Assign Values Check-in as a recurring reflection after values clarification work, so clients keep one value in focus between sessions. Their identified challenges give material for problem-solving and committed action. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
What is a values check-in?
A short reflection on one value that matters to you, whether you have been honouring it day to day, what has got in the way, and what steps would bring your life more in line with it. It is designed to be repeated, because drifting away from values is gradual and easy to miss.
How often should I check in with my values?
Many people do it weekly or monthly, or whenever life feels off balance or unsatisfying. Repeating the check-in with different values over time builds a clear picture of where your actions and your priorities match and where they do not.
What if I am not living by my values?
That is normal and it is the point of checking. The journal is not about judgement; it asks what challenges got in the way and what steps you could take. Small, concrete actions that reflect the value are what change things, and Offload's Committed Action course covers how to choose them.
Can my therapist assign this journal?
Yes. Therapists on Offload can assign Values Check-in as a recurring reflection after values clarification work so clients keep one value in focus between sessions, and your identified challenges give material for problem-solving and committed action. Your responses are available for them to review beforehand. Fully HIPAA and GDPR compliant.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapists