Values Based Goals Lesson: Values Based Goals Method: Informal Lecture Length: 30 minutes (Lecture); 15 minutes (Activity) References: Emmons, RA (1986). Personal strivings: An approach to personality and subjective well-being. Journal of Personality and Social Psychology, 51, 1058-1068. Ferssizidis, P, Adams, LM, Kashdan, TB, Plummer, C, Mishra, A, & Ciarrochi, J (2010). Motivation for and commitment to social values: The roles of age and gender. Motivation and Emotion, 34, 354-362. Harris, R. (2001). The Happiness Trap. Koestner, R & Losier, GF (2002). Distinguishing three ways of being highly motivated: A closer look at introjection. In Deci, EL & Ryan, RM (Eds) Handbook of Self-Determination Research (pp 101-121), Rochester, NY: University of Rochester Press. Michaelson, SE, Lee, JK, Orsillo, SM, Roemer, L (2011). The role of values-consistent behavior in generalized anxiety disorder. Depression and Anxiety, 28, 358-366. Ryan, RM., Deci, EL. (2000). American Psychologist Wilson, KG, Sandoz, EK, & Kitchens, J (2010). The Valued Living Questionaire: Defining and Measuring Valued Action Within a Behavioral Framework. The Psychological Record, 60, 249-272). Aids/Handouts: RTA/FTAC Participant Guide Lesson Strategy: This lesson will be delivered through a combination of instruction, discussion, and application activities. The instruction portion will be used to teach new material or clarify material previously known by the students. Discussions will be used to draw out past experiences of the students and allow for an exchange of ideas to reach understanding. Finally, activities will be used to assess student understanding and allow for opportunities to use the learned skill. Begin with the goal of Values Based Goals, include they provides a sense of purpose, a boost of positive emotions, and encourage orientation to the future. When covering values, include the Air Force values as well as personal values to show there are many values to draw from. Use the in-class activity, Part I, to allow the students to define their respective values. Use the in-class activity, Part II, to reflect on their values and create goals. When covering Charting Your Course, talk about the sub-goals leading to the overall goal. Talk about the common roadblocks, and overcoming obstacles. Use the in-class activity, Part III, to allow the students to chart their course. Use a flip chart during the activity debrief to list key points.

Overview Goal/When Core Content Identify Personal Core Values Benefits Identify Personal Core Values Why Values Matter Values Versus Goals Chart Your Course Common Roadblocks Student Activity Skill Review MRT Instructions: Provide a brief preview of the main points for this lesson. Try not to read each item as if you’re reading a laundry list. Ask the participants if they have any question so far, then proceed to the next slide.

Goal/When Goal To gain a sense of purpose and feeling of control, help prioritize and allow you to find opportunities to live your values When Set aside time on a regular basis You need a sense of direction MRT Instructions: MP 1: Goal/When Goal: To gain a sense of purpose and feeling of control, help prioritize and allow you to find opportunities to live your values. Actively pursing goals that are meaningful to you can give us structure in our lives. Setting deadlines and structuring our time in the pursuit of our goals can be fulfilling and keep us focused on the future. Research has shown that pursuing our goals provides us a sense of purpose and a sense of control in our lives. Accomplishing our goals also provides a boost of positive emotions, and encourage an orientation to the future. Accomplishing goals that are meaningful to us can also help us feel more confident and can improve self-esteem and self-confidence. Setting goals also gives you insight about yourself and your values, and enables you to consistently act on your values. When: Set aside time on a regular basis to think and develop goals that are in alignment with your goals. When you need a sense of direction. This could occur if you are not sure of your true purpose or after completing a goal and looking for the next

Core Content Benefits Increases well-being and quality of life Lower psychological distress Lower Depression and anxiety Increases well-being and quality of life Increases motivation to persist towards goals MRT Instructions: MP 2: Core Content: Benefits Note: The intent of this slide is to provide students with benefits to setting values-based goals. There is a lot of scientific research proving the beneficial impact goals have on personal and professional development. Use the resources provided on slide 1 to enhance your understanding of the benefits to setting values based goals. Lower psychological distress Valued living has been shown through empirical research to lower psychological distress because when committed to valued living because you are focusing on important aspects of your life developed over time. Lower depression and anxiety Values Based Goals provide a boost of positive emotions and encourage an orientation to the future. Accomplishing Values Based Goals can also help us feel more confident and can improve self-esteem and self-confidence Increased well-being and quality of life Research has shown that pursuing Values Based Goals provides us with a sense of purpose and a feeling that life has meaning. It also provides us with a sense of control in our lives. As we learned earlier in the lesson, our values connect us to a greater purpose and differentiate from what is important and unimportant. Increases motivation to persist towards goals Values Based Goals also gives you insight about yourself and your values and enables you to consistently act on your values. Actively pursuing things that are meaningful can give us structure in our lives. Setting deadlines and structuring our time in the pursuit of our goals can be fulfilling and keep us focused on the future and provides a sense of accomplishment when we succeed. People who invest in their goals demonstrate grater persistence, creativity, and risk-taking to achieve those goals

Core Content Air Force Core Values Inspire Establish a Common Bond MRT Instructions: MP 2: Core Content: Identify Personal Core Values What are the Air Force values? What do these mean to you? Inspire Values inspire us to be the best we can be. To focus on something larger than ourselves. When we joined the Air Force, we adopted a set of core values which guide our actions and behavior as we focus on accomplishing the mission of this nation. Establish a Common Bond Values such as our core values, establish a common bond reminding us what it takes to get the mission done. Values connect us as members of a family and relationships.

Core Content Identify Personal Core Values Values are our internal compass Help guide and direct us Leading principles Motivate our behavior MRT Instructions: MP 2: Core Content: Identify Personal Core Values Values are our internal compass directing our life Values are the leading principles that guide and motivate us. Values are our core beliefs about what is most important, what you want to stand for as a person, and what qualities you want to show. In addition to the Air Force core values, you have a set of your own personal values. Our behavior is motivated by our values. When you are actively engaged in a values based goal, you naturally feel more motivated to work hard and accomplish your goals. Not everyone has the same values, and no one has the “correct” set of values. Understanding your values provides a good foundation for setting goals. So, before we start with goal-setting, let’s focus on our values.

Core Content Why values matter in goal-setting Connect us to greater purpose Differentiate important from unimportant When facing adversity or roadblocks MRT Instructions: MP 2: Core Content: Why values matter in goal-setting Connect us to a greater purpose Identifying your values and setting goals based on those values, connect you to a greater purpose within. Far too often, we set goals based on others expectations. It is important that you set goals based on your values, and what you want to achieve, rather than the goals you think others want. Many research studies have shown than people are more likely to gain more satisfaction and joy from pursing goals they are based on their own values and desires. Working towards the goals of others can undermine the pleasure we gain from accomplishing goals, and can make the process less meaningful. Differentiate important from unimportant When goals are set based on values, external distractions are less likely to undermine your progress. For example, if you have a goal to lose 10 pounds because you value your health and are mindful of the adverse health affects associated with unhealthy eating, the temptation of fast food may not influence your judgement if health was not important. When facing adversity or roadblocks Goals rooted in values will help you overcome potential adversities or roadblocks both internal and external. It is a fact of life that adversity and challenges will present themselves during our pursuit of our goals, thinking back to the values we identified will serve as the motivation to carry us forward. As we’ve discussed, goals are different than values. Values are the directions we want to move in; Goals are the achievements along the way. Chose goals that you can “own” not the goals that you think you should do. Ryan, RM., Deci, EL. (2000)

Core Content Values versus Goals Healthy lifestyle Lose 10lbs Education Get an advanced degree Loving and caring for my family Spending time with family Financial independence Pay off debt—create savings plan MRT Instructions: MP 2: Core Content: Values Versus Goals 1. It’s important to recognize that values are not the same as goals. Values are the direction we desire to keep moving in, an ongoing process that never reaches an end. 2. Goals, are desired outcomes that can be achieved or completed. For example, the desire to get married is a goal and once achieved, it’s done and can be crossed off the list. If you want a better job, that is a goal. Once you’ve gotten it, the goal is achieved. But if you want to apply yourself fully at work, to be attentive to detail, supportive of your colleagues, friendly to customers, and engage in what you are doing, those are values. Harris, R. (2001)

Core Content Chart Your Course Set Sub-goals that provide structure In the next 24hrs? In the next few days and weeks? In the next few weeks and months? MRT Instructions: MP 2: Core Content: Chart Your Course Set sub-goals that provide structure After you make a goal based on what you value, it is important to break these goals into concrete sub-goals. These sub-goals will be the specific steps you will take to pursue your larger goal. Creating sub goals allows you to provide structure to pursuit of the goals, and provides opportunities to check on your progress. People who planned steps to accomplishing the larger goal were more likely to accomplish their goal than those who focused only on the larger goal. So, be sure to break down your goal into steps you can work on in your efforts to accomplish your larger goal. What can I do? In the next 24hrs In the next few days and weeks? In the next few weeks and months?

Core Content Chart Your Course What are potential obstacles? Internal obstacles External obstacles Find ways to trip over your goals Revisit your goals and track your progress. MRT Instructions: MP 2: Core Content: Chart Your Course After you have thought about short and intermediate goals, think about anticipated potential obstacles and how to avoid them. What are internal obstacles that may be a barrier? These may be your own beliefs or thoughts. For example, if you decide to focus on your value of staying healthy and strong, and you set a goal of improving your aerobic health and strength, you may find that you have some internal belief that interfere with this goal. For example, if you believe in putting your family first, you may difficulty prioritizing the time you need to get to the gym. What is a potential external obstacle that may interfere with your goal? Perhaps you often end up working late, and aren’t able to get to the gym You may need to set a specific time you will leave to ensure you get to the gym or head to the gym before you head to base. Other external obstacles may include roadblocks outside of your control. Changed in your work schedule, short notice deployments and family illnesses are just a few of the potential obstacles you may face during the pursuit of your goal. Find ways to trip over your goals. By doing this, you constantly remind yourself of the commitment you made and the goal you are working towards. If it is to work out three times a week, placing your gym bag next to the door the night before will remind you on the way to work. Writing your goals on a sticky note and posting them on your bathroom mirror is another example of ways you can trip over the goals you set. Finally, revisit your goals to track your progress. You may want to set aside time each day to check on your immediate goals, or each week to check on the status of your short-term goals. If the goal is not challenging or congruent with their values, they could find themselves unmotivated to accomplish their goals. Think back to the slide Why Values Matter. Pursing a goal based on values will connect you to a greater purpose in yourself that can serve as the motivation to get up, attack your action plan and accomplish your goal!

Student Activity MRT Instructions: MP 3: Student Activity 1. Define Your Values 2. Set Goals 3. Chart Your Course MRT Instructions: MP 3: Student Activity Lead into student activity. Don’t teach whole concept here. Forecast to the students the 3 steps in setting values based goals that will be taught in the subsequent slides.

Part 1: Define Your Values Student Activity Part 1: Define Your Values What qualities do you want to exhibit as a person? What do you want to be known for? What is important to you? MRT Instructions: MP 3: Student Activity 1. Complete Part 1 of the exercise by having each student identify what qualities they want to exhibit as a person. What do they want to be known for? Have your students identify and list them in their participant guide. 2. You may encounter students who struggle to identify their values as it is not something we regularly think about. Try this exercise… Imagine that you’re eighty years old and you’re looking back on your life as it is today. Finish these sentences: I spent too much time worrying about . . . I spent too little time doing things such as . . . I want my family and friends to remember me as someone who…

Student Activity Part 2: Set Goals MRT Instructions: Select one of your values and create a goal MRT Instructions: MP 3: Student Activity Part 2: Set Goals Select one of your values and create a goal. This step is straight forward. Have students think back to the difference between values and goals when creating a goal. Some students may self identify as already having goals that they are working towards. Have them break down the goal into the three parts and look for new ways of enhancing their goals. Goal setting strategies available. No set standard method.

Part 3: Chart Your Course Student Activity Part 3: Chart Your Course Set immediate, short-term and long-term milestones Create plan to overcome potential obstacles Share your goal MRT Instructions: MP 3: Student Activity After you make a goal based on what you value, it is important to break these goals into concrete sub-goals. These sub-goals will be the specific steps you will take to pursue your larger goal. Creating sub goals allows you to provide structure to pursuit of the goals, and provides opportunities to check on your progress. People who planned steps to accomplishing the larger goal were more likely to accomplish their goal than those who focused only on the larger goal. So, be sure to break down your goal into steps you can work on in your efforts to accomplish your larger goal. In the next 24 hours? In the next few days and weeks? In the next few weeks and months?

Skill Review Define Your Values Set Goals Based on Your Values Values-Based Goals Goal To gain a sense of purpose and feeling of control; helps to prioritize and allows you to find opportunities to live your values. When On a regular basis You need a sense of direction How Define your values Set goals based on your values Chart Your Course Set sub goals- immediate, short-term & long term Consider potential obstacles and strategies to overcome them Goal To gain a sense of purpose and feeling of control; helps to prioritize and allows you to find opportunities to live your values. When On a regular basis When you need a sense of direction How Define Your Values Set Goals Based on Your Values Chart Your Course

Values Based Goals