Name what matters in your words
A value can guide the choice without becoming a requirement to feel or behave a particular way. Leave the field unfinished if you need more time to think.
Choose one action you can explain
A value is easier to act on when you can name a small next step. Write what matters in the situation, list actions and their constraints, and compare their entered durations with the time you have. The worksheet helps you organize your own decision without evaluating your mental health.
Put it into practice
Describe genuinely small actions
List actions with your own duration estimates and relevant resources. A short action may still need permission, a safe place or another person's availability.
Choose and review yourself
The table marks only whether an entered duration fits the available minutes. You decide which action, if any, makes sense now.
A worked example
Connection might suggest a short call, a letter or arranging a walk. A 15-minute call fitting a 30-minute window does not establish that your friend is available or that calling is the right choice.
Values and small-action planning worksheet
A value is easier to act on when you can name a small next step. Write what matters in the situation, list actions and their constraints, and compare their entered durations with the time you have. The worksheet helps you organize your own decision without evaluating your mental health.
The time check is simple arithmetic. It cannot tell whether an action is psychologically helpful, physically suitable or feasible in your circumstances. Entries remain in this page until you download them; there is no automatic save or human monitoring.
Inputs are processed in this page. Nothing is submitted to the app or a business. Download a result to keep it; this page does not automatically save your work.
What to keep in mind
This worksheet supports reflection; it cannot diagnose or treat a condition and is not monitored by a person. It does not produce automated psychological judgments. Browser extensions or a shared device may be able to access text on a page.
Take the next step
with Groundwork.
Groundwork's listing describes an iPhone journal with thought records, values check-ins and behavioral experiments. It states that journal entries remain on the device and that the app is not therapy or a diagnostic tool.
View Groundwork on the App StoreThe current listing requires iOS 26.0 or later. Some features have additional device requirements. Check the listing and purchase screen for current availability and terms.