Emotion Regulation
Values to Action Steps
Map your core values to specific goals and measurable action steps so emotions align with what matters most.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Identify the Value
Choose a value area (e.g., relationships, health, learning) and describe what it means to you.
2
Set a Value-Based Goal
Define a meaningful, medium-term goal that reflects the value.
3
List Action Steps
Break the goal into small, specific behaviors you can schedule.
4
Plan Supports & Timeline
Assign dates, resources, accountability partners, and reminders.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Value: Connection
Goal: Deepen friendships. Steps: schedule two check-ins weekly, plan monthly gatherings, send encouragement texts. Supports: calendar reminders, shared planning doc.
Value: Health
Goal: Improve stamina. Steps: follow couch-to-5k plan thrice weekly, track sleep, prep lunches. Supports: running buddy, fitness app.
Practice Activity
Complete the worksheet for two core values. Schedule the first action step within 48 hours.
Which value feels most energizing right now?
What goal captures that value in action?
What small step can you take this week?
Who or what will help you stay on track?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha