If you prefer, you can listen to the module content by clicking on the audio file here.
Kia ora and welcome to Module 3.
Today we’re going to re-visit the values you thought about yesterday, and find ways to commit to engaging with and acting on those values.
To remind you, values are how you want to act and behave. They are separate from goals or what you want to achieve in your life. You cannot always control whether you achieve certain things but you can always control whether you act according to your values.
Taking action based on our values is called committed action.
Taking committed action can give more guidance and purpose to our actions. The aim of committed action is to use our values to guide our actions and to establish a practice of returning to our values when we lose touch with them.
Committed action helps reduce the stress cycle and helps to improve your wellbeing by providing direction and clarity, leaving less room for uncertain and stressful thoughts.
Taking committed action involves:
Choosing a part of your life that you think needs to change
(i.e. work, leisure, health, or relationships)Identifying the values that apply to this domain
(i.e. honesty, loyalty, or compassion)Developing goals guided by these values
Acting on those goals mindfully
Today we’re going to learn how to develop goals that are guided by our values. A great way to do this is by goal-setting.
Goal-setting can improve motivation, provide direction and clarity, and increase satisfaction.
By actively setting a goal, your brain is more in tune with that goal, which makes it easier for you to achieve it.
Keep your values in mind when creating your goals.
Value-driven goals are important because some goals may take years to achieve (e.g. buying a house). If you spend those years focusing only on the end goal, it might feel really far away and unachievable. But if you spend those years focusing on the value behind the goal and the smaller tasks that will lead towards it, you can have a much more pleasant and fulfilling journey.
Setting meaningful goals that you can achieve and feel good about can be achieved in different ways.
Below is a step-by-step process that you can start with.
First, choose one value domain you want to work on. (relationships, work/education, health, or leisure)
Do a quick summary of the values you hold in this area. Try describing them in just one word each.
E.g. Health – mental wellbeing
Set one immediate goal.
What can you do today to reflect your chosen value.
Choose something small that is easy to achieve and can boost your confidence.
Be specific. This way you'll know exactly what to do and when you've achieved your goal.
E.g. Health – Take 5 minutes to journal each day to reflect on one thing I’m grateful for and one thing that was good about my day.
Choose two to three short term goals.
What can you do over the next few days to reflect your values.
Be specific. Write down what actions you'll take and when you'll take them.
E.g. Connect with two good friends—Jalena and Niko. I’ll ask Jalena to join me at the Saturday market this weekend and I’ll ask Niko to join me one day after work this week for a walk in the park by our houses.
Now, choose one or two medium-range goals.
What larger challenge can you aim for over the next few weeks that will take you in a valued and meaningful direction?
Be specific. Write down the steps you can take to achieve this goal and how you'll know when you’ve met your goal.
E.g. Connect with my local IBD organisation to join the local support group by emailing or calling the office this week. I’ll join their Facebook group to find out when support meetings are and attend the next support meeting for people with Crohn’s disease.
Finally, set one long-term goal.
What major challenge can you set for yourself over the next few months, or even years?
You can think and dream big here. Where do you want to be in a year? Or in five years?
Be specific. Write down the steps to achieving the goal and how you'll know when you’ve achieved your goal.
E.g. Complete a 10k race next year. I’m going to practise running once a week and take Heidi up on her offers of joining her on her weekly runs. At the next Crohn’s support meeting I’m also going to ask if anyone is a runner. It doesn’t matter how long I take to complete it, I just want to finish the race.
When you're setting your values-driven goals, remember to be reasonable.
Choose goals that you can take steps towards and successfully achieve in your desired timeframe. Imagine yourself successfully taking the actions necessary to reach your goals.
Picture what it will look like and how you might feel.
Make an action plan for your goals.
If it will take more than one step to achieve them, write these steps down. You might even write the steps that you'll take to get to your next step!
This all helps with creating specific goals with small actionable steps you can regularly work on to reach your dreams.
Chunking or breaking large goals into smaller steps make it seem much more achievable and less daunting, especially when you might be dealing with complications with your health.
Remember, goals don't have to be big and flashy.
They might involve creating a step-by-step process to help you relax, connect with friends, play with your kids, or engage in a new hobby.
The idea of this final step is to help you take the actions that can ultimately lead to a more meaningful life, despite life’s unpredictable challenges. So if you aren't feeling confident about a goal you've set, try and simplify it further or think of a smaller step to make it feel more achievable.
Looking after your body
In today’s video we’re going to chat about how to stay healthy and feel great whilst living with an inflammatory bowel disease by looking after your body.
Three ways to staying healthy with IBD are eating well, moving regularly and getting rest.
Click this button once you’ve finished this module and let us know what you think.
Important reminder: Completing all 7 modules in this programme is the best way for you to learn all of the key skills that are integral to helping you improve your wellbeing whilst living with IBD.
Different things work for different people—so just aim to complete all of the modules so you can get a feel for all the 7 core skills. Then keep using the skills that you found worked the best!