This worksheet is designed to help you reflect on your personal struggles and values. It’s not a math or logic problem with one right answer — it’s about thinking deeply about your own life, feelings, and what matters most to you.
Since this is a self-reflection tool, there’s no single “correct” answer to solve. Instead, I’ll guide you through how to fill out each column honestly and thoughtfully.
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Step 1: Understand the Four Columns
The worksheet has four main sections:
1.
Struggle & Suffering – What’s hard for you right now? (Thoughts, feelings, actions)
2.
Problematic Actions – What do you do when you’re struggling that might make things worse?
3.
Rich & Meaningful Life – What kind of person do you want to be? What would your ideal day look like?
4.
Look & Listen – How can you notice what’s happening inside you without getting stuck in it?
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Step 2: Fill Out Each Column Honestly
Let’s go column by column with examples to help you start.
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Column 1: Struggle & Suffering
Ask yourself:
- What thoughts keep repeating in my head? (“I’m not good enough,” “No one likes me”)
- What emotions feel heavy? (sadness, anger, anxiety)
- What physical signs show up? (tight chest, tired all the time, trouble sleeping)
Example:
*“I constantly think I’m failing at school. I feel anxious before every test. My stomach hurts when I walk into class.”*
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Column 2: Problematic Actions
Ask yourself:
- When I feel bad, what do I do that doesn’t really help?
- Do I avoid people? Scroll endlessly on my phone? Yell at someone? Skip homework?
Example:
*“When I’m stressed, I stay up late watching videos instead of studying. Then I’m too tired to focus the next day.”*
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Column 3: Rich & Meaningful Life
Ask yourself:
- If I could design my perfect day, what would I be doing?
- Who would I be around? What kind of person would I be being? (Kind? Brave? Calm?)
- What small thing could I do today that feels meaningful?
Example:
*“I’d wake up feeling calm. I’d talk kindly to myself. I’d spend time with friends who laugh with me. I’d finish one assignment without procrastinating.”*
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Column 4: Look & Listen
Ask yourself:
- Can I notice my thoughts without believing them? (“Oh, there’s that ‘I’m a failure’ thought again.”)
- Can I feel my emotions without trying to fix them right away? (“My heart is racing… okay, I’m nervous. That’s normal.”)
- What would happen if I just watched my thoughts like clouds passing by?
Example:
*“When I hear ‘You’re going to fail,’ I pause and say, ‘That’s just my worry talking.’ I take three deep breaths and remind myself I’ve gotten through hard stuff before.”*
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Step 3: Connect the Dots
After filling out all four columns, ask:
- How do my problematic actions connect to my struggles?
- How can moving toward my “rich and meaningful life” help reduce suffering?
- What tiny step can I take today to act more like the person I want to be?
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There’s no grade here — only growth. The goal is awareness, not perfection.
Final Answer:
This worksheet is meant for personal reflection — there is no single correct answer. To complete it, honestly write down your current struggles, unhelpful behaviors, vision of a meaningful life, and ways to observe your inner experience without judgment. Use the examples above as guides to get started.
Parent Tip: Review the logic above to help your child master the concept of act values worksheets.
