© Dr. Gena Gorlin, Ph.D.

The below is a series of optional exercises that some people find helpful in clarifying or updating their individual purpose and values. Not every exercise will be helpful to everyone, so feel free to pick and choose the ones that speak to you, or adapt them in whatever way will help you connect with what’s important and dear to you.

Exercise 1. Notice, without analysis or judgment, any emotions you’re feeling right now, or have felt in recent days. Check off the three or four that resonate the most, or feel free to write in others that aren’t on the list.

For each emotion you check, fill in the sentence: “I feel X because I care about _____.” E.g.:

• “I feel nervous… because I care about connecting with like-minded people (and therefore don’t want to screw it up).”
• m“I feel sad… because I care about my friend (who is terminally ill).”

If no value comes to mind: is there any other emotion hidden under this one (e.g., anger or fear under boredom, longing under guilt, etc), for which you can fill in the blank?

For each value you identify: How important is it, in your considered judgment? Are there any deeper underlying values that make it important to you?

Exercise 2.

1. Highest highs: Looking back on your life, what are some times when you’ve felt most alive, energized, like there was nowhere else you’d rather be and nothing else you’d rather be doing? Close your eyes and travel back to some of those times. Anything they have in common? What were you working on? How? Where? With whom? What were you feeling, and why?

2. Lowest lows: When have you felt the most depleted, burnt out, distressed, self-doubting, such that it was hard to keep going? Close your eyes and travel back to some of those times. Anything they have in common? What were you doing, how, and with whom? What words of wisdom, guidance, or inspiration would you want to share with your then self, if you could go back now?