The Choice Point
This exericse gives you a method to act on core values. This tool helps you map a real situation into towards moves (steps toward your values) and away moves (steps away) so you can respond with values-led behaviours on a more consistent basis.
Don't know your core values? Complete the exercise firstYour core values
Enter your core values here. These will act as your 'towards moves' guide.
The situation
Pick one real, specific challenge you're facing right now, at work or in life.
My Psychological Response
In that situation, what difficult thoughts, feelings, and urges do you notice? These are the things that can “hook” you into an away move. Add each one and press Enter.
List your moves
Away moves pull you away from your values, towards moves carry you toward them. Both are understandable responses. Add each move and press Enter.
▼ Away moves
What you do when you get hooked that takes you away from your values.
▲ Towards moves
What you could do that carries you toward the person you want to be.
Your helpers
What helps you unhook from the difficult psychological experiences you listed in step 3? These might be skills (slowing your breathing, naming the thought, a pause) or people and reminders that support you. Add each and press Enter.
Your Choice Point
This map builds as you type above. At the choice point, you can get hooked and drift into an away move, or use a helper to unhook and make a towards move.
Keep your map
Email this Choice Point to yourself, or print it. A good next step: pick one towards move to try, and one away move to drop.
Email opens your mail app with everything filled in. Nothing is sent automatically, and nothing is stored.
The Choice Point is a tool from Acceptance & Commitment Therapy, created by Russ Harris, Joseph Ciarrochi & Ann Bailey.