Everything You Want to Know About Personal Values (Plus How to Identify Your Core Values)
⏱️ Estimated reading time: 6 minutes
Do you feel like you’re constantly going through the motions?
Maybe you're overwhelmed by making decisions, feel like you’re pulled in too many directions, or you’re constantly second-guessing even the smallest choices. That’s what happens when we haven’t clearly identified our personal values. Our values are the principles that guide how we want to live and show up in the world.
When you know your core values, choices seem more obvious. Boundaries feel easier. Life feels more authentic.
This page has links to all my blog posts to help you explore, clarify, and live your values. Below, you’ll find practical exercises, mindset shifts, and everyday strategies to help you feel more grounded and aligned with who you truly are.
So take a look at the descriptions and see what speaks to you the most. Read them all or just a few. They’ll be here whenever you need them.
Meet Dr. Jenny
Before we begin, if you haven’t been here before, I’m Dr. Jenny White, a licensed clinical psychologist who works with high-achievers, overthinkers, and people-pleasers who are ready to feel less anxious and want to silence their inner critic. My therapy practice focuses on anxiety management, workplace stress, and relationship challenges where I help Type-A perfectionists, like you, learn to live more authentically aligned with your values.
DISCLAIMER: I am a licensed clinical psychologist, and the information provided here is for general informational and educational purposes only. While I aim to share helpful and thoughtful content, reading this blog does not establish or imply a therapist-client relationship between us.
If you are experiencing a mental health crisis, please seek immediate help from a licensed professional or contact emergency services in your area. This blog should not be a substitute for professional mental health care or personalized guidance.
For personalized support or therapy services, please reach out directly to a licensed mental health provider in your area.
Start with the Basics of Personal Values
Defining and Identifying Values
⏱️ Estimated reading time: 6 minutes
Could you name your top 3 values right now?
This post walks you through what values really are (and what they’re not), how they differ from goals, and simple ways to identify your own. If you’ve ever wondered why you feel indecisive or second-guess simple choices, this is the best place to begin.
Put Your Big Rocks First
⏱️ Estimated reading time: 4 minutes
Are the most important parts of your life getting lost in all the other “stuff”?
Learn the classic “Big Rocks” exercise to see whether your calendar reflects your values or everyone else’s priorities. A simple, powerful metaphor that will change how you manage your time.
Daily Practices to Help You Stay Aligned to Your Values
What Is Mindfulness?
⏱️ Estimated reading time: 8 minutes
Mindfulness isn’t about clearing your thoughts, it’s about paying attention to them.
This post defines mindfulness in clear, practical terms and shows you how to get started, even if you think you’ve “failed” at it before. I’ve included simple formal (5-minute) and informal practices you can try today, even while getting dinner ready.
What Mindfulness Is Not
⏱️ Estimated reading time: 5 minutes
Think mindfulness means sitting cross-legged in silence? Nope, it’s much simpler.
This companion post clears up common misconceptions and makes mindfulness feel more approachable, whether you’re walking, cooking, or even listening to music.
Journaling 101: How to Get Started
⏱️ Estimated reading time: 6 minutes
Want to understand yourself better? Start writing it down.
From prompts to practical tips, this post shows you how journaling can boost self-awareness, improve problem-solving, and even lift your mood.
Self-Care Isn’t Selfish
⏱️ Estimated reading time: 5 minutes
Self-care is more than “treat yourself.”
Learn what true self-care looks like. Sleep. Nourishment. Movement. Boundaries. These overlooked habits can keep you feeling grounded and resilient.
Do Less: Avoid the Trap of Hustle Culture
⏱️ Estimated reading time: 4 minutes
Busy isn’t always better.
This post dives into why constant productivity leaves us anxious and burnt out. Slowing down with self-compassion can help you reconnect with what matters most to you.
When Thoughts Get in The Way
Getting Hooked by Thoughts
⏱️ Estimated reading time: 4 minutes
Ever find yourself spiraling after one small thought?
Learn how to notice when your mind hijacks you and what to do instead. Practical tips for “unhooking” from overthinking and giving yourself space to breathe.
What to Do When You’re Overwhelmed
⏱️ Estimated reading time: 4 minutes
Can’t think straight when stress kicks in? You’re not alone.
This post explains why overwhelm shuts down rational thinking and how tools like mindfulness and coping cards can help you ground yourself quickly.
Embracing Flexible Thinking
⏱️ Estimated reading time: 4 minutes
Life doesn’t always go as planned. Are you about to bend without breaking?
Discover why psychological flexibility is key to resilience; and how curiosity and willingness can help you live more authentically.
Put Your Values into Action
Committed Action: How Therapy Helps Align Your Life with Your Values
⏱️ Estimated reading time: 5 minutes
Knowing your values is one thing. Living them is another.
This post breaks down how Acceptance and Commitment Therapy (ACT) helps you take small, intentional steps towards what matters most, even when fear or discomfort creeps in.
📖 Read Committed Action: How Therapy Helps Align Your Life with Your Values
Download Your Free Activity
⏱️ Estimated activity time: 30 minutes
Want step-by-step help identifying your core values? I’ve created a free Values Sorting Activity you can download and work through today. It’s simple, practical, and can bring real clarity to what matters most.
Final Thoughts + Next Steps
Living authentically through your values isn’t about perfection. It’s about noticing what matters and making intentional choices while showing up as your true self.
If you’re ready to take the next step, therapy can give you the tools and support you need to live more in line with your values.
