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Your Values Profile

Understanding Your Results

High Priority Over-Attention Under-Attention Medium/Low Priority


#1 Achievement Independence Spirituality

#2 Responsibility Interdependence Privacy

#3 Health&Activity ConcernforEnvironment

#4 FinancialProsperity

#5 Creativity

#6 ConcernforOthers

#7 ObjectiveAnalysis

#8 Humility

#9 Belonging

High Priority

These values are important to me AND I frequently act on them.

Thesevaluesareanintegralpartofyourlifebecausetheyareimportantandyouaremakingsuretheyare
beingexpressed.Thewayyouactonthemisgenerallyasourceofsatisfactioninyourlife,unlessyouhave
toomanyvaluesinthiscategory.Ifthisisthecase,youmayneedtoworkonprioritizingyourvaluesbecause
manylifestylesdonotpermitpeopletosatisfylargenumbersofvalues.Becausetheimportanceandactions
ofthesevaluesarealigned,itusuallyreflectsacombinationofgoodlifemanagementonyourpartbecause
youaremakingtimetoexpressthesevalues,andtheenvironmentisprovidingopportunitiesforyouto
expressthem.

Asyoulookforward,clarifychangesthatmaybeonthehorizonandhowtheymayimpactthesevalues.
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Thesemayincludechangesinyourenvironmentaswellasinternalchangesthatmaybeshiftingwhatis
importanttoyou.Thesevaluesarealsovulnerabletodriftingintoaneedwheretheybecometoointenseand
youexperiencemorestressthansatisfaction.ItisimportanttopayattentiontothesectiononOptimizing
ValuesExpressionforeffectivemanagementoftheseimportantvalues.

YOU RANKED THIS #1


ACHIEVEMENT (15)
It is important to challenge myself and to work hard to improve.
Challenging myself to achieve
Improving my performance
Working hard to do better

Peoplewhoholdthisvaluemayviewthemselvesasambitiousandcapable,andtheymayenjoyactivitiesthatrequiretaking
risks.Thisvaluecanserveasasourceofmotivationtoimproveanddoyourbest.Satisfactionofthisvaluemaycomeinmany
waysincludingtheaccumulationofknowledge,helpingothers,performingphysicalfeats,settingchallengingpersonalgoals
andworkingtoachievethem,workingtoimproveperformance,puttingforthextraefforttoaccomplishagoal,andthrough
successinbusiness.

PeoplewhovalueAchievementexperiencestresswhentheyareunabletoactontheirachievement-orientedgoals,whenthey
feelunchallenged,orwhentheybecometoofocusedonresultsoroutcomeatthesacrificeofsatisfactionabouttheir
performanceoreffort.BelongingmayconflictwithAchievementwhenacceptancebyapeergroupisdependentupon
maintainingrelativelylowlevelsofperformance.Conflictmayoccurbetweenpersonswhohaveahighlyprioritized
AchievementvalueandpeoplewhoacttolimittheiraccomplishmentsordonotsharetheirAchievementvalue.Conflictcan
alsooccurwhenthedemandsofoneormoreotherrolesprecludethepursuitofcherished,achievement-orientedgoals.

YOU RANKED THIS #2


RESPONSIBILITY (15)
It is important to be dependable and trustworthy.
Being reliable
Being trustworthy
Meeting my obligations

Peoplewhoholdthisvaluemayperceivethemselvesasbeingresponsible,honest,helpful,logical,self-controlled,and
trustworthy.Theyareviewedbyothersasreliableandareseenasthedependablepersonforimportanttasks.Being
responsibleisveryfulfillingifthereisalsoperceivedequityandfairnessintheircommitmentoftimeandenergy.Longperiods
ofperceivedinequityorunfairnesscanresultinburnout.Accountabilityisimportantandcanresultinholdingotherstohigh
standards.Excusesfromotherscanbefrustrating.Becausebeingtrustworthyisimportant,trustiscriticalandbrokentrustcan
befeltdeeply.

StressoccurswhenpeoplewhovalueResponsibilitybecometooother-orientedatthesacrificeofself-careandmaintenance
(responsibilitytooneself).Stressisalsoexperiencedwhenroleoverloadoccurstothepointthatitprecludesorreducesthe
opportunitytoactinadependablefashion.ApersonwhoprizesbothCreativityandResponsibilitymayhaveaconflictbetween
thedesiretoinnovateandthemotivetobereliable.

YOU RANKED THIS #3


HEALTH & ACTIVITY (15)
It is important to be healthy and physically active.
Taking care of my body
Being in good physical shape
Being athletic

Peoplewhoholdthisvaluetendtolikeclean,healthyenvironments,enjoyexcitingactivities,andarecommittedtotheirhealth
andwell-being.Theymayseethisvalueasapowerfulwaytomanagethestressintheirlives.Over-attentiontothisvaluecan
resultinbeingoverlycriticaloftheirappearanceorleveloffitness,andcanresultinanunhealthyformofcopingifnot
managedappropriately.Stressmaybefeltwhenthedemandsofothersrestrictthetimedevotedtobeingphysicallyactive.

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StressmayalsobeexperiencedwhenpeoplewhovalueHealth&Activityseeothersengageinunhealthyactivities.Healthand
Activitycanfacilitatetheattainmentofothervaluesanddoesnotnecessarilyconflictwithothervaluesunlessitis
overemphasized.

YOU RANKED THIS #4


FINANCIAL PROSPERITY (13)
It is important to be financially successful.
Having financial success
Making money
Being wealthy

Peoplewhoholdthisvaluemayperceivethemselvestobeambitious,capable,intelligent,andlogical.Theystriveto
accumulatewealthandliveacomfortablelife.Thisvaluecancomplementorfacilitatetheattainmentofotherimportantvalues,
suchasIndependence.StressoccursforpeoplewhoholdFinancialProsperityasahighlyprioritizedvaluewhentheyare
unabletoaccumulatewealthataratethattheydeemappropriate,orwhenevertheyexperiencelossofwealth.Stresscanbe
feltwhenthereisperceivedinequityintheamountoffinancialreturnonereceivesfortheamountofenergyexpended.

FinancialProsperitydoesnotnecessarilyconflictwithothervaluesunlessitisoveremphasized.Over-attentiontothisvalue
mayresultinplacingtoomuchimportanceonmaterialthingsatthesacrificeofrelationships,aswellasspiritual,emotional,
andphysicalwell-being.

YOU RANKED THIS #5


CREATIVITY (15)
It is important to have new ideas, create new things or be creatively expressive.
Coming up with new ideas
Being creative
Discovering new things or ideas

Peoplewhoholdthisvaluearelikelytoperceivethemselvesasimaginative,intelligent,expressive,capable,andbroad-
minded.Theyarealsolikelytobeconcernedaboutbeautyintheworld,althoughthismaynotberestrictedtonature.

Creativitycancomplementmanyothervaluessinceitfacilitateslookingatthingsinnewanddifferentways.Stresscanoccur
whenCreativityisoveremphasizedattheexpenseoforderlinessthatmaybenecessaryforthepropermanagementoftheir
livesandrelationships.Theyarelikelytoexperiencestresswhentheirabilitytousetheirimaginationtosolveproblemsis
restricted(e.g.iftheyworkinaroutine,repetitivejob).

ConflictmayoccurwhenpeoplehaveahighlyprioritizedCreativityvalueaswellasahighlyprioritizedResponsibilityvalue.
Dependability,whichisthehallmarkofapersonwithaResponsibilityvalue,maymeanbeingorderlyandpredictable,
responsesthatmaynotbehighlycompatiblewithcreativeexpression.Conflictisalsolikelytoresultifthepersonwhoprizes
Creativityisexpectedbyotherstofollowaroutine.

YOU RANKED THIS #6


CONCERN FOR OTHERS (15)
The well being of others and helping others are important.
Being sensitive to others' needs
Helping others
Being concerned about the rights of others

Peoplewhoholdthisvaluearelikelytobelieveinequality,seethemselvesashelpful,honest,friendly,andforgiving,maystrive
forinnertranquilityandworldpeace,andmayhavelittleconcernfortheaccumulationofwealth.However,somepeoplewho
holdthisvaluealsovalueFinancialProsperity.Rolesinwhichtheycanheal,teach,help,mentor,orotherwiseadvancethe
welfareofothersarethemostsatisfyingtopeopleholdingthisvalue.Thisvaluecanfacilitatepersonalandprofessional
relationshipsbecauseofsensitivitytoothers.However,agreatdealofinterpersonalfrustrationmayoccurwithotherswhoact
inanuncaringorselfishmanner.Thisvaluecanbeasourceofstressifonefeelsunabletohelpothersorifhelpisrejected.
Over-attentiontothisvaluecanresultinburnout,feelingoverlyresponsiblefortheproblemsofothers,andalossofequityin
relationships.

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ConcernforOthersmaybecomplementarywithBelonging,butmayconflictwithIndependenceifoveremphasized.Similarly,
peoplewithhighlyprioritizedPrivacyandConcernforOthersvaluesmayexperienceconflictbecauseonevaluepullsthem
towardsolitaryactivitieswhiletheotherpushesthemtowardinteractionwithpeople.Conflictmayoccurifindividualswhohave
ahighlyprioritizedConcernforOthersvaluefindthemselvesinroleswithpeoplewhoplacematerialrewards(Financial
Prosperity)aheadofthewelfareofpeople.

YOU RANKED THIS #7


OBJECTIVE ANALYSIS (13)
It is important to use logical principles to understand and solve problems.
Relying on objective facts
Relying on logic to solve problems
Being analytical

Peoplewhoholdthisvaluemayperceivethemselvestobelogical,intelligent,analytical,critical,curious,andprecise.They
mayperceivethemselvestohaveanalyticabilityandengageinscientificoranalyticalactivities.Theymayenjoylearningabout
scienceortechnology,workingwithcomputersorothertechnicalequipment,orsimplytalkingaboutscienceortechnology.
Stressoccursforthesepeoplewhentheyhavetofunctioninnon-orderly,non-analyticalways.ObjectiveAnalysistypicallydoes
notconflictwithothervalues.However,stressmayoccurifapersonwhoprizesObjectiveAnalysisisforcedintorolesthat
requireleadershipandpersuasiveactivities.

YOU RANKED THIS #8


HUMILITY (12)
It is important to be humble and modest about my accomplishments.
Downplaying compliments or praise
Being quiet about my successes
Avoiding credit for my accomplishments

Peoplewhoholdthisvaluearemodestandmaybeself-effacing.Theytendtobeuncomfortablewhentheiraccomplishments
arehighlightedandmayattempttopointtotheaccomplishmentofotherstodeflectattentionfromthemselves.Also,theyare
likelytobeobedient,polite,loyal,andself-controlled.

HumilitymayconflictwithAchievement,particularlyiftheresultisindividualachievementthatdrawsattentiontotheperson.
StressislikelyifthepersonwhoholdsahighlyprioritizedHumilityvalueisplacedinapositionofhavingtopromoteherorhis
accomplishments

YOU RANKED THIS #9


BELONGING (13)
It is important to be accepted by others and to feel included.
Being liked by others
Being accepted by others
Feeling as though I belong

Connectednessandinclusioninworkandsocialgroupsarevalued.Inclusioncanbethebasisforpositiveself-evaluation,
andacceptancemaybesoughtinavarietyofwaysincludingbeinghelpful,polite,and/orloyal.

Stresscanresultwhenothervaluesarecompromisedforthesakeofharmonyorhavingotherslikeyou.Beingassertiveor
dealingwithconfrontationcanalsobeasourceofstress.Transitionstonewenvironmentscanbeharduntilasenseof
belongingisfelt.Independence,PrivacyandAchievementmayconflictwithBelongingtothedegreetheyinterferewithfeeling
connectedtoothers.Conflictmayoccurifthereislittleacceptanceorrecognitiongivenwithinarole.Conflictmayalsooccurif
otherrolesinterferewiththetimenecessarytodevelopmeaningfulrelationships.

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Over-Attention

I am focusing on these values more than I would prefer.

Whydoweactonvaluesmorefrequentlythanweprefer?

1Itmaybethattheenvironmentisdemandingustoactonthesevalues.Attimes,thisincongruenceis
acceptableandwecanmanagethestresswell.Butongoingperiodsofactingonvaluesthatareless
importantcancausestrainandleadtoburnoutorillness.Lookforopportunitiesthatmayallowyoutoadjust
youractionstoactlessonthesevalues.ThearticleonStress&EmotionalManagementinStep5maybe
helpfulinmanagingsituationswheretheenvironmentisforcingthistypeofbehavior.

2Thesevaluesmayhavebeenofhighimportanceinthepastbutarestartingtoshiftforyou.Theymay
beshiftingtowardlessimportanceinyourlifebutyouractionsarestilloncruisecontrol.Byfocusingyour
attentiononothervaluesthataregrowinginimportancecanhelpalignthevaluesinthiscategorywitha
frequencyofexpressionthatismorecongruentwithimportance.Thetimingofthesechangesisanimportant
considerationandevenifyourenvironmentdoesntcurrentlyallowformuchchange,developingaplanfor
thefuturecanbeahelpfulwaytocopewithcurrentstress.

3Theremaybeavalueinthiscategorythathasbeentooimportantandhasfelttoointense,causing
morestressthanfulfillment.Atsomelevel,weknowthatwereactingonthisvaluetoomuch.Butits
emotionallydifficulttobackoff.Thisisanexampleofwhenavaluehasshiftedtowardaneedstateandis
outofperspective.Thereasonitcausessomuchstressisthatweareover-expressingthisvalueatthecost
ofunder-attendingtootherimportantvalues.Bycourageouslyfocusingonexpressingothervaluesand
internallychallengingthemyththatonevaluesufficientlydefinesyoucanhelpputthisvalueinabetter
perspective.Thisisadifficultshiftbecausethereareusuallypowerfullifeexperiencesthathaveshapedthis
valueintoaneed.Conscientiousattentiontoamorebalancedexpressionofvaluesandadditionalsupport
mayfosterahealthierperspective.

Under-Attention

I am not focusing on these values as much as I would prefer.

Valuesinthiscategoryoftenelicitfeelingsofguiltandfrustration.Commonself-statementscaninclude,IfI
onlyhadmoretime.Ifonlyotherthingswouldntgetintheway,IfonlyIhadmorewillpower,etc.These
valuesoftenreflectpersonalgoalsthatwebelievewouldimproveourlifebutareverydifficulttoestablisha
consistentrhythmofbehaviororcanoftenconflictwithothervaluesorliferoles.Theymayalsoreflectvalues

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thataregrowinginimportancebutyouhaventdevelopedahabitofconsistentlyactingonthemyet.No
matterthereason,thiscategoryreflectsvaluesthathavesomekindofchallengeassociatedwiththem.The
challengescanbeexternalintermsofconflictingactivitiesorlimitedtimeforexpressionortheymaybe
internalobstaclessuchasfearorguilt.

Forvaluesinthiscategory,itisrecommendedtochipawayatcreatingmoretimetoexpressthesevalues.
Thisprocesswillclarifyhowmuchthesevaluesreflectpreferencesorsomethingimportantenoughtofight
for.Weallhavepreferencesthatareaboutbeingmoreskilledatsomethingorbeingmorefitorwishingto
spendmoretimewithcertainpeople...butatwhatcost?Valuesinthiscategoryusuallyrepresentsome
kindofpersonalcostand,therefore,dontgetexpressedasmuchasyouwouldwant.

Itishelpfultoreflectfromtimetotimeonthesevaluesandaskyourselfiftheyareelevatingtoalevelof
importancethatyouarewillingtodevotetheenergytomanagethecostsassociatedwiththeirexpression.If
theanswerisnotyet,thencompassionatelyshelvethemaspreferencesfornowinthefaiththatyouwill
returntothematsomepoint.Iftheanswerisyes,thendevelopaplanofexpressionthatwillincreasethis
value,aplanofreadinesstoprepareyouforthechallengesassociatedwithexpressingthisvaluewhile
reducingexpressionofotherstomakeroomforthisone,andaplanofsupportsothatotherscanhelpyou
throughthistransition.Itisimportanttohonorthedifficultyofthisworkandincorporatetimesofcelebration
andrestoration.ThearticlesinStep5onOptimalSelf-Leadership,StressandEmotionalManagement,
andManagingLifeTransitionsmaybehelpfulwiththisprocess.

INDEPENDENCE (15)
It is important to have a sense of autonomy with my decisions and actions.
Being independent
Giving my opinion
Having control over my time

Peoplewiththisvaluestriveforpersonalfreedomandautonomousactionofspeechandmovement.Theymayperceive
themselvestobeambitious,capable,pleasureseeking,andmayliketoberegardedbyothersasindependent.Peoplewho
valueIndependencemayaccepttemporarypositionsofrestrictedautonomybutitwillbeimportantforthemtoseeaclear
futureopportunityforincreasedautonomy.Itisalsoimportanttofeelasenseofequityinthattheyarereceivingafairrewardfor
whattheyarecontributing.Stressoccursforpeopleholdingthisvaluewhentheiractionsarelimitedinsomefashion.When
thisvalueisoveremphasized,otherpeoplearedisregardedinthedecision-makingprocessand/ortheindividualoverreacts
emotionallytoattempts,realorimagined,atrestrictingtheiractivities.

IndependencemayconflictwithInterdependenceandBelongingbecausebothofthesevaluesrequirefairlyhighdegreesof
conformityforsatisfaction.ConflictmayoccurwhenpeoplewhovalueIndependenceareinvolvedwithpeoplewhostrongly
valueBelongingand/orInterdependence.

INTERDEPENDENCE (14)
It is important to follow the expectations of my family, social group, team or organization.
Accepting my place in my family or group
Respecting the traditions of my family or group
Making decisions with my family or group in mind

Familyorgroupsecurityisimportanttopeoplewhoholdthisvalue.Theyarelikelytoperceivethemselvestobehelpful,
honest,loving,loyal,obedient,polite,andself-controlled.Behavioralexpressionsofthisvalueincludeconcernforfamilyor
workgroup,puttingtheneedsofthefamilyorgroupfirst,andadherencetofamilyorgrouptraditions.Stressoccurswhen
peoplewhoholdthisvaluebecometotallyboundbytraditionandareunabletoadapttochangesthatoccur.

InterdependencemayconflictwithIndependence.Interdependencerequiresconformitytotheexpectationsofotherswhile
Independencedictatesthatoneactonhisorhervolition.PeoplewhovaluebothInterdependenceandIndependencemay
stronglyconsidertheopinionsofothersbutchoosetodowhattheyfeelisrightforthemselvesinthelongrun.

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CONCERN FOR ENVIRONMENT (12)
It is important to protect and preserve the environment.
Protecting the environment
Preserving nature
Appreciating the beauty of nature

Protectingthenaturalbeautyoftheenvironmentisofutmostimportantforpeoplewhohighlyprioritizethisvalue.Theymay
alsoholdotheraltruisticbeliefssuchasequalityandworldpeace.Peoplewhoholdthisvaluetypicallyactonitbyengagingin
goodenvironmentalpractices,readingabouttheenvironment,andengaginginactivitiessuchasfundraisersfororganizations
thatadvocateforenvironmentalimprovement.

Peopleholdingthisvalueexperiencestresswhentheyperceivethatthenaturalbeautyoftheenvironmentisbeing
permanentlydamaged,andwhentheyarenotadvancingtheirgoalofimprovingtheenvironment.Conflictislikelybetween
peopleholdingthisvalueandpeoplewhoareeitherapatheticabouttheenvironmentorwhodeliberatelyengageinactsthat
harmordetractfromthenaturalbeautyoftheenvironment.Conflictmayalsooccurifpeoplewhohavedeep-seatedconcerns
abouttheenvironmentbecomeengagedinroles(e.g.workorleisure)thatprecludeorrestrictthemfromactingonthisvalue.

Medium/Low Priority

These values are of medium to low importance and I act on them occasionally.

Generallyspeaking,thesevaluesarenotasourceofstressforyoubecausetheoccasionalexpressionis
congruentwiththemediumtolowlevelofimportancetheyhavetoyou.Maintainingthesamelevelof
expressionisrecommendedforthevaluesinthiscategory,sobecautiousofopportunitiesthatmayleadto
increasedexpression.However,duringlifetransitionsitmaybehelpfultoreflectonthesevaluestoseeif
theyareshiftinginimportancetoyou.Itisalsorecommendedtounderstandhowyourviewofthesevalues
comparestopeoplearoundyou.Itmaybestressfultofeelaloneifothersgivehighimportancetothese
values.Gainingasenseofempathyforthosewhodeemthesevaluesasimportantandcommunicatingto
themwhyothervaluesareimportanttoyoucanallowfordiversitytobenefitrelationshipsandgroups.

SPIRITUALITY (13)
It is important to have spiritual beliefs that reflect being a part of something greater than myself.
Believing in a higher power
Believing that there is something greater than ourselves
Living in harmony with my spiritual beliefs

Peoplewhoholdthisbeliefseekinnerharmonyandsalvation,maydreamofaworldofpeaceandbeauty,arehonest,andare
obedienttotheirspiritualbeliefs.Behavioralmanifestationsofthisvaluearereligiousactivitiessuchasgoingtochurch,
synagogue,temple,ormosque,worshippingormeditating,andvoicingbeliefs.Somepeoplewhodonotsubscribetoanyof
themajorreligionsoftheworldmayalsohaveahighlyprioritizedSpiritualityvalue.Thesepeoplemayfeelthattheyare
connectedtonatureorthecosmosinspiritualwaysandmayworshipthroughmeditation,trekstoplaceswithnaturalbeauty,
orbydevelopingconnectionswithotherhumanbeings.

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Spiritualitydoesnotnecessarilyconflictwithothervalues.Conflictwithothersislikelyiftheirspiritualbeliefsaredevaluedorif
actionscontrarytothosebeliefsoccur.Conflictmayalsooccurifthedemandsofotherliferolesinterferewithactingonthe
Spiritualityvalue.

PRIVACY (10)
It is important to have time alone.
Having time to myself
Having quiet time to think
Having a private place to go

Peoplewhoholdthisvalueseekpersonalfreedom.Behavioralmanifestationsofthisvalueincludereading,takinglongdrives
orwalks,listeningtomusic,andothersolitaryactivities.Peoplewhoholdthisvaluearenotlikelytoseethemselvesas
entrepreneurial.StressoccursforpeoplewhovaluePrivacywhentheyareforced,becauseofroledemands,tospend
extensiveamountsoftimewithpeopleattheexpenseoftimealone.PrivacyiscompatiblewithIndependencebutmayconflict
withInterdependence.

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Your Values Profile
Values & Life Roles

Work/Academics

Achievement(15)

ConcernforOthers(15)

Creativity(15)

Health&Activity(15)

Independence(15)

Responsibility(15)

Interdependence(14)

Belonging(13)

FinancialProsperity(13)

ObjectiveAnalysis(13)

ConcernforEnvironment(12)

Humility(12)

Relationships

Achievement(15)

ConcernforOthers(15)

Creativity(15)

Health&Activity(15)

Independence(15)

Responsibility(15)

Interdependence(14)

Belonging(13)

FinancialProsperity(13)

ObjectiveAnalysis(13)

ConcernforEnvironment(12)

Humility(12)

Privacy(10)

Leisure/CommunityActivities

Achievement(15)

ConcernforOthers(15)

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Creativity(15)

Health&Activity(15)

Independence(15)

Responsibility(15)

Interdependence(14)

Belonging(13)

FinancialProsperity(13)

ObjectiveAnalysis(13)

Spirituality(13)

ConcernforEnvironment(12)

Humility(12)

Other

LimitedorNoExpression

We express our values through our life roles . Since it is rare that one life
role satisfies all of our values, we often devote time and energy to
several roles. From your results, reflect on the following:

1 Identify the values that show 2 Identify the values that 3 Identify any values you want
up in more than one role. are expressed in only to act on more frequently.
one role.

Forexample,itmaybeimportantto Whatrole(s)willbethebestformof
expressBelonginginyourwork, Forinstance,yourleisurerole expressionofthatvalue?Howwill
leisureandrelationshipsroles. maybetheonlytimeyou anincreaseintimetowardthat
Theseusuallyreflectvaluesthat expressyourHealth&Activity valueaffectyourtimeandenergyin
arecentraltoyouridentityand value.Itisessentialthatyou otherroles?
requiremultipleformsofexpression allowenoughtimeforthatrole
inordertobefulfilled. sinceitistheonlytimethat
valuecanbeexpressed.

4 Use these results to gain a better understanding of how stress is manifested in your life.

Therearetwoformsofrole-relatedstress,inter-rolestressandintra-rolestress.Inter-rolestressisthestressyoufeelbetween
roleswhenthetimeandenergyyouspendinoneroleisinterferingwiththetimeyoucandevotetootherimportantroleswhere
othervaluesareexpressed.Intra-rolestressisthestressyoufeelwithinarolewhenthevaluesyouwantfulfilledinacertain
rolearenotbeingrewarded.Thestrategiesdiscussedinthesupplementon"Stress&EmotionalManagement"inStep5can
helpyoumanagetheseformsofstress.

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Your Values Profile
Strategies for Optimal Expression of Values
Howyouexpressandactonyourvaluesisasimportantasunderstandingthem.Providedbeloware5strategiesforoptimal
Howyouexpressandactonyourvaluesisasimportantasunderstandingthem.Providedbeloware5strategiesforoptimal
valuesexpression.Theyaredesignedtohelpyourvaluesserveasanauthenticsourceofmotivationandfulfillment.
valuesexpression.Theyaredesignedtohelpyourvaluesserveasanauthenticsourceofmotivationandfulfillment.

Integrity Action Steps STRATEGY 1

Oneofthecornerstonesofhealthyself-esteemisintegrity,behavingcongruentlywiththevaluesthatareimportanttoyou.Peoplewith
highself-esteemroutinelymonitorhowwelltheirbehavioralignswithwhat'simportanttothemanddevelopactionstepstobringbehavior
andvaluesclosertogether.InSteps1-3,youclarifiedyourcurrentvaluesandmadeadjustmentsforthenearfuture.Nowyouneedto
developspecificactionstepsorgoalsfortheseadjustments.Keepthemrealisticandtotallywithinyourcontrol.

Whatspecificactionswouldprovethatyouarebehavingaccordingtoyourvalues?Forexample,ifyoudecidedyouwantedtoincrease
timeandenergyinyourSpiritualityvalue,youmaychoosetocommitaspecificamountoftimeeachdayformeditation,prayer,reflection
oranaturewalk.Yourvalues-basedgoalsshouldbelessaboutoutcomes,whichyoucan'tcontrol,andmoreaboutactionsthatyoucan
completelycontrol.

Youshouldhaveonlyafewactionsteps.Besensitivetowhenyoufeelthatyouractionstepsareexceedingyouravailabletimeand
energy,orwhatyourenvironmentwillallow.Assumeyouarealready100percentcommitted,soifyouaregoingtodevotemoreenergyto
onevalue,youmustreducetimeandenergyforanothervalue.

Clarifyingandtryingtofollowtheseactionstepsincreasesoursenseofintegrityand,inturn,increasesoursenseofself-esteemand
resilience.

Balanced Expression of Values STRATEGY 2

BalanceWITHINValues.Tofeelasenseoffulfillment,youmustdevotetimeandenergytoimportantvalues-uptoapoint.Yourvalues
arelikeadouble-edgedsword.Theyareaprimarydeterminantoflifesatisfaction,buttheyarealsoamajorsourceofstress.Ifyouover-
expressavalue,youwillfeelthecostorstressassociatedwithitbecauseitisbecomingapsychologicalneed-a"haveto,"orperhapsa
compulsion-attheexpenseofotherimportantvalues.

Oneofthemostimportantfactorsinfosteringsuccess(asdefinedbyfulfillment,productivity,andresilience)istocommittoabalanced
expressionofeachvalue.Inthefirstsectionofthisreport,youfamiliarizedyourselfwiththedescriptionofeachvalueandlearnedhow
yourvaluescancausebothfulfillmentandstress.Usethisinformationtolearnwhenexpressingyourimportantvaluesmovesyoufrom
fulfillmenttostress.Acommitmenttobalancedexpressionofyourvaluesresultsinmorefulfillment.

ManagingtheInteractionBETWEENValues.Reviewtheprimaryvaluesthatfrequentlyguideyourbehavior.Youwillnoticethatsomeof
thosevaluesarecomplementary-theexpressionofonehelpstheexpressionofanother.Weusuallyexperiencethisinteractionaseither
amplifiedfulfillmentorsynergybecauseoneactioncanfulfillmorethanonevalue.Forexample,thesensitivesupportyoumayprovidea
friendinneedcanfulfillbothConcernforOthersandBelonging.

However,youmaynoticethatthereareconflictingvaluesamongyourtopvalues,suchasIndependenceandBelonging,orIndependence
andInterdependence.Youwillfeelthisconflictintheformofstressortension.Decisionmakingcanbestressfulwhenoneopportunity
fulfillsonevaluewhileanotheropportunityfulfillstheconflictingvalue.Whenyoumakeadecisionthatfulfillsonevaluebutconflictswith
another,you'llfeelacertainambivalenceorperceived"wrongness"associatedwithsacrificinganimportantvalue.Notacceptingor
managingthisambivalencecanleadtochronicindecision.

Toeffectivelymanageconflictingvalues,youmustrespectwhythesevaluesareimportanttoyouandstrivetoexpresstheminamanner
thatcorrespondswiththeirrankings.Yourdecisionsandactionsshouldreflectbalancedexpressioninsteadofanall-or-nothing
approach.Thisbalanceisanalogoustoseeingtimeandenergyasweightsthatyoucarefullyaddtobothsidesofascaletokeepthemin

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balance,asopposedtoaseesawapproach,inwhichyoualternatebetweencompleteexpressionofonevalueatthesacrificeofthe
other.Forexample,ifBelongingandIndependencearetwoimportantvalues,findseparateactivitiesthatwillcurrentlyfulfillbothvalues.
Don'tdevoteexcessivetimetoBelongingatthesacrificeofIndependence,thenshiftwhenyoufeeltheurgentneedtocompletelyreverse
theexpression.Balancedexpressionhelpsyougainanappreciationandemotionaltoleranceforthehealthytensionthatexistsbetween
yourconflictingvalues,ratherthanperceivingthistensionasaproblem.Thiscannotbedonepassively,butwithactivemanagement,you
canbecomeveryskilledatmaintainingafulfillingbalancebetweenconflictingvalues.

Effective Decision Making STRATEGY 3

Tomakethebestdecisions,committogivingyourselfa24-hourpausebeforeyousay"yes"toanyopportunity.Whenopportunitiesarise
thattouchourvalues,wearevulnerabletosaying"yes"toallofthemwithoutmuchregardforourcurrenttimecommitments.Wealso
tendtounderestimatetheadditionaltimerequiredfornewopportunities.

Asopportunitiespresentthemselves,taketimetoreflectonwhetheryourdecisionismorealignedwithyouradjustedvaluesrankingsor
yourcurrentrankings.Trytotakeadvantageofopportunitiesthatcomeyourwaytoshiftyourbehaviortobemorecongruentwithyour
adjustedrankings.

Considerthebalancewithinandbetweenyourvalues.Willtakingonthisnewopportunitycauseyoutolosebalancewithinavalueand
resultinover-expressionofonevalueattheexpenseofotherimportantvalues?Willyoulosebalancebetweenconflictingvalues?

Committoopportunitiesthatarecongruentwithyourmostimportantvaluesbutalsocommittomanagingthemwitharealisticappraisal
ofyouravailabletimeandenergy.Thebasisforgooddecisionmakingisvaluescongruencyandenergymanagement,notwhetheryour
decisionresultedinagoodoutcome.Ifagoodoutcomeresultsfromyourvalues-baseddecisions,it'stobeappreciated,butnottobe
usedasthecriterionforevaluatingyourdecision.

A Simple Daily Plan for Expressing Values STRATEGY 4

Thefollowingisafive-stepprocessthatincorporateswhatyouhavelearnedaboutyourvaluesintoadailyplan.Pleaserefertothe
supplement"OptimalSelf-Leadership"foradescriptionastowhythisplanishelpful.

Step1:Values.Atthebeginningofeachday,askyourself,"Whatisthemostrightwayformetodevotemytimeandenergytoday?"The
word"right"isintendedtotapintothevaluesyouhaveclarified,butinthecontextofaday.Theanswerononedaymaybeaboutbalance,
doingsomethinginallthethingsthatareimportanttoyou.Onedayitmaybemoresingularandfocusedonanimportantproject.On
anotherdayitmaybeaboutrest.Whateveritis,usetheconceptof"rightness"totapintoyourvalues.Thisprocessdoesn'thavetobe
longandstructured.Itcanbeshortandintuitive,whileyouaregettingreadyforyourday.

Step2:Acceptanceand"Can."Usually,youwillreacttotheanswerfromStep1withuncertaintyastowhetheryoucangetitalldone.If
youfeelatwingeofdoubt,you'reprobablyright.Reducetheactivitiesuntilyoufeelasenseofconfidenceandamindsetof"Icandothis."

Step3:ExpressionandEngagement.Onceyouhaveyour"cando"listofvalues-basedbehaviors,youfocusonexpressingthose
activitiestherestoftheday.Thedayisaboutbeingfullyengagedintheexpressionofyourtalentandenergy,withcourageand
commitment.

Step4:Appreciation.Atsomepointneartheendoftheday,spendacoupleofminutesappreciatingwhatyoudidandwhy.Thismay
soundalittletouchy-feelyforsome.However,thereisaverypracticalreasonfordoingthis.Attheendoftheday,wemostnaturallythinkof
thethingsthatdidn'tgetdoneandwhatweneedtodotomorrowtomakeupforit.Thistriggersanoverlyevaluative,orjudging,mindset
andnegativelyaffectsourmotivationandstresslevel.Takingacoupleofminutestoappreciatewhatyoudidandwhycountersthis
negativeprocess.Wealreadyknowwhatdidn'tgetdone.Inaddition,thisstepallowsustoseehowunexpectedeventsprovided
opportunitiesforvalues-congruentbehavior.Forinstance,wemayhaveplannedtodevotetimetoanimportantprojectbutendedup
devotingtimetoafriendwhounexpectedlycalledincrisis.Itisimportanttoappreciatethevaluesthatarebehindthatbehavior.Thisisnot
intendedtobeaself-lovefest,butamomenttotaketimetoappreciatethecourageyouexhibitedbycommittingtovalues-basedbehavior.
MartinLutherKing,Jr.oftenspokeoftheheroismassociatedwithlivingcongruentlywithourvaluesonadailybasis.Thisstepisintended
tobeaformofself-managementandself-encouragementforourdifficultefforts.

Step5:Analysis.Afterspendingtimeappreciatingwhatyoudidduringtheday,askyourself"WhatisonethingIcanlearnfromtodaythat
willhelpmetomorrow?"Thishelpsuscontinuetogrowandimprove.Thisprocessisanalysis-whichisnotthesameasevaluation.

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Analysisisanauthenticwaytolearnandself-improveevaluationistoopersonal-weprocessitasgood-badorsuccess-failure.For
example,wemaylookbackatthedayandrealizethatwefellshortofaparticulargoal.Evaluatingouractionsmaycauseustoconclude
thatwewerelazy(orsomeotherverynegative,personallabel).Thisprocessonlyservestonegativelyaffectourmotivationandmakeus
vulnerabletorepeatingthesamebehavior.Thinkinganalytically,wecanlookatthesituation,trytounderstandthefactorsthatinfluenced
ourbehavior(e.g.,wetookontoomuchtoday,weletfeargetintheway,somethingunanticipatedhappenedthatwasmoreimportant),
andtrytolearnfromtheexperience.Afteryouhaveappreciatedandlearnedfromyourday,youcanmentallyflushthestressoftheday
withaclearconscience,helpingyousleepbetterandfullyrestoringyourbodyandmind.

Embracing the Fight for Meaning STRATEGY 5

Fromthisvaluesclarificationprocess,wehopethatyouhavediscoveredanimportantpointaboutstress.Muchofthestresswefeelis
connectedatsomeleveltothethingswebelieveareimportant.Wecan'tfeelanxiousaboutthingsthatareunimportanttous.Ifweview
stressasaproblemthatneedstoberemovedfromourlives,thenwemayalsoberemovingareasthatarecentraltoourfulfillment.For
example,youcouldgetyourfeelingshurtlessifyoucaredless,butifyouvalueBelongingorConcernforOthers,youwillfeelthelossof
notexpressingthatvalue.

Wearenaturallyinclinedtowardphysicalcomfort.Thiscanalsoleadustoplaceprimaryimportanceonemotionalcomfort.Iftheprimary
guidetoyourlifeisemotionalcomfort,youwillmakedecisionsandacttoreduceanyuncomfortableemotions,suchasfear,boredom,
hurt,oranxiety.Butthismayalsocomeatacost:lessmeaningandfulfillment.Ifyouplaceprimaryimportanceonmeaningbycommitting
toactonyourvalues,thecostmaybeperiodicstressanddiscomfortassociatedwithhavingtomanagethosevalues.Weallhavetimes
whenweneedabreakfromstressanddiscomfort,butthere'sadistinctionbetweenprimaryversussecondaryfocus.Fulfillment,
productivity,andresilienceareoptimizedwhencommitmenttoourvaluesisprimaryandemotionalcomfortissecondary.Thisconceptis
furtherexploredinthesupplement"OptimalSelf-Leadership."

Dedicatingyourselftoavalues-centeredlifeprovidestheopportunityforexcellenceandfulfillment.Butitalsomeansyouarededicating
yourselftosomethingthatishard.It'snotcomplicated,justhard.That'swhypositivechangerequirescourageandcommitment.Youhave
tocrossthatemotionalhurdleofacceptingthefightofdoingsomethinghard.Fortunately,ifyouacceptthefightandseektointentionally
devoteyourtimeandenergytoyourvalues,youremotionalreactiontothefightdecreasesandfeelslesspainful.

Whilepositivechangeisultimatelyourownresponsibility,supportcanhelpusfromfeelingaloneinthefight.Growthcomesfroma
balanceofchallengeandsupport.Helpfulsupportforpositivechangetendstocomeintheformofpeople,faithandstructure.The
supportoffriends,lovedones,and/orprofessionalscanprovideencouragementandperspective.Youmayfindthatprayer,meditation,or
reflectionconsistentwithyourspiritualbeliefscanhelpyoumaintainfaithandhope.Youmayalsofindthatacertainleveloforganization
orstructuretoyourdayhelpscreatearhythmandroutinewhenyouaretryingtointernalizechange.Whatevercombinationofsupport
feelsmosthelpful,itisimportanttodevelopthatsupportbeforeyoubeginyourpersonaldevelopmentprogram.

Tocontinuelearningvalues-basedstrategiesforspecificlifeissues,proceedtoStepFive.

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