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DBT worksheet export
Values to Action Steps
Map your core values to specific goals and measurable action steps so emotions align with what matters most.
What this worksheet is for
Map your core values to specific goals and measurable action steps so emotions align with what matters most.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: values to action steps worksheet
Worksheet type: Support worksheet
How to practice it
Identify the Value
Choose a value area (e.g., relationships, health, learning) and describe what it means to you.
Set a Value-Based Goal
Define a meaningful, medium-term goal that reflects the value.
List Action Steps
Break the goal into small, specific behaviors you can schedule.
Plan Supports & Timeline
Assign dates, resources, accountability partners, and reminders.
Real-world examples
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.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Complete the worksheet for two core values. Schedule the first action step within 48 hours.
Reflect and write
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?