Your Values Profile

Understanding Your Results

High Priority

Over-Attention

Under-Attention

Medium/Low Priority

#1

Achievement

ConcernforEnvironment

Creativity

Belonging

#2

Health&Activity

ObjectiveAnalysis

Humility

ConcernforOthers

#3

FinancialProsperity

Privacy

#4

Responsibility

Spirituality

#5

Independence

#6

Interdependence

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.
Thesemayincludechangesinyourenvironmentaswellasinternalchangesthatmaybeshiftingwhatis
importanttoyou.Thesevaluesarealsovulnerabletodriftingintoaneedwheretheybecometoointenseand
youexperiencemorestressthansatisfaction.ItisimportanttopayattentiontothesectiononOptimizing
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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

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.
StressmayalsobeexperiencedwhenpeoplewhovalueHealth&Activityseeothersengageinunhealthyactivities.Healthand
Activitycanfacilitatetheattainmentofothervaluesanddoesnotnecessarilyconflictwithothervaluesunlessitis
overemphasized.

YOU RANKED THIS #3

FINANCIAL PROSPERITY (15)

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.

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YOU RANKED THIS #4

RESPONSIBILITY (14)
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 #5

INDEPENDENCE (13)
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.

YOU RANKED THIS #6

INTERDEPENDENCE (12)
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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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.

CONCERN FOR ENVIRONMENT (15)

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.

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OBJECTIVE ANALYSIS (15)

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.

PRIVACY (15)
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.

SPIRITUALITY (15)
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.
Spiritualitydoesnotnecessarilyconflictwithothervalues.Conflictwithothersislikelyiftheirspiritualbeliefsaredevaluedorif
actionscontrarytothosebeliefsoccur.Conflictmayalsooccurifthedemandsofotherliferolesinterferewithactingonthe
Spiritualityvalue.

Under-Attention
I am not focusing on these values as much as I would prefer.
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Valuesinthiscategoryoftenelicitfeelingsofguiltandfrustration.Commonself-statementscaninclude,IfI
onlyhadmoretime.Ifonlyotherthingswouldntgetintheway,IfonlyIhadmorewillpower,etc.These
valuesoftenreflectpersonalgoalsthatwebelievewouldimproveourlifebutareverydifficulttoestablisha
consistentrhythmofbehaviororcanoftenconflictwithothervaluesorliferoles.Theymayalsoreflectvalues
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.

CREATIVITY (9)
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,andbroadminded.Theyarealsolikelytobeconcernedaboutbeautyintheworld,althoughthismaynotberestrictedtonature.
Creativitycancomplementmanyothervaluessinceitfacilitateslookingatthingsinnewanddifferentways.Stresscanoccur
whenCreativityisoveremphasizedattheexpenseoforderlinessthatmaybenecessaryforthepropermanagementoftheir
livesandrelationships.Theyarelikelytoexperiencestresswhentheirabilitytousetheirimaginationtosolveproblemsis
restricted(e.g.iftheyworkinaroutine,repetitivejob).
ConflictmayoccurwhenpeoplehaveahighlyprioritizedCreativityvalueaswellasahighlyprioritizedResponsibilityvalue.
Dependability,whichisthehallmarkofapersonwithaResponsibilityvalue,maymeanbeingorderlyandpredictable,
responsesthatmaynotbehighlycompatiblewithcreativeexpression.Conflictisalsolikelytoresultifthepersonwhoprizes
Creativityisexpectedbyotherstofollowaroutine.

HUMILITY (9)
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

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Peoplewhoholdthisvaluearemodestandmaybeself-effacing.Theytendtobeuncomfortablewhentheiraccomplishments
arehighlightedandmayattempttopointtotheaccomplishmentofotherstodeflectattentionfromthemselves.Also,theyare
likelytobeobedient,polite,loyal,andself-controlled.
HumilitymayconflictwithAchievement,particularlyiftheresultisindividualachievementthatdrawsattentiontotheperson.
StressislikelyifthepersonwhoholdsahighlyprioritizedHumilityvalueisplacedinapositionofhavingtopromoteherorhis
accomplishments

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.

BELONGING (9)
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.

CONCERN FOR OTHERS (9)

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

Page7of13

forinnertranquilityandworldpeace,andmayhavelittleconcernfortheaccumulationofwealth.However,somepeoplewho
holdthisvaluealsovalueFinancialProsperity.Rolesinwhichtheycanheal,teach,help,mentor,orotherwiseadvancethe
welfareofothersarethemostsatisfyingtopeopleholdingthisvalue.Thisvaluecanfacilitatepersonalandprofessional
relationshipsbecauseofsensitivitytoothers.However,agreatdealofinterpersonalfrustrationmayoccurwithotherswhoact
inanuncaringorselfishmanner.Thisvaluecanbeasourceofstressifonefeelsunabletohelpothersorifhelpisrejected.
Over-attentiontothisvaluecanresultinburnout,feelingoverlyresponsiblefortheproblemsofothers,andalossofequityin
relationships.
ConcernforOthersmaybecomplementarywithBelonging,butmayconflictwithIndependenceifoveremphasized.Similarly,
peoplewithhighlyprioritizedPrivacyandConcernforOthersvaluesmayexperienceconflictbecauseonevaluepullsthem
towardsolitaryactivitieswhiletheotherpushesthemtowardinteractionwithpeople.Conflictmayoccurifindividualswhohave
ahighlyprioritizedConcernforOthersvaluefindthemselvesinroleswithpeoplewhoplacematerialrewards(Financial
Prosperity)aheadofthewelfareofpeople.

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Your Values Profile

Values & Life Roles

Work/Academics
Achievement(15)
ConcernforEnvironment(15)
FinancialProsperity(15)
Health&Activity(15)
ObjectiveAnalysis(15)
Responsibility(14)
Independence(13)
Interdependence(12)
Creativity(9)
Humility(9)

Relationships
FinancialProsperity(15)
ObjectiveAnalysis(15)
Spirituality(15)
Responsibility(14)
Independence(13)
Interdependence(12)
ConcernforOthers(9)

Leisure/CommunityActivities
FinancialProsperity(15)
Health&Activity(15)
Privacy(15)
Spirituality(15)
Responsibility(14)
Interdependence(12)

Other
Independence(13)
Belonging(9)

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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:

Identify the values that show

up in more than one role.

Identify the values that

are expressed in only

Identify any values you want

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.

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.Ifyouoverexpressavalue,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

Page11of13

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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