Living with Intention: How Values-Based Action Supports Healing by Dr. Hunter Leckonby

In the midst of life's chaos, it's easy to feel lost, stuck, or unsure of our next step. When challenges pile up or emotions run high, we often react out of habit or fear—sometimes in ways that pull us away from the person we want to be. Life can often feel overwhelming or uncertain and as humans it’s natural to want clarity—some sense of direction or purpose to hold onto. In those moments, reconnecting with your values can be an anchor.

Values are the deep personal beliefs that guide what truly matters to us. The things that are most important to us at our core. Unlike goals, which can be checked off a list, values are ongoing and ever-present—like being a loving parent, acting with honesty, or contributing to your community. They’re not about what you have to do, but who you want to be.

Living in line with and making choices based our values—values-based actions—can guide us to find more meaning, even in difficult situations. It doesn’t mean everything will suddenly feel easy. But it does mean our choices start to feel more right—more aligned with our hearts, even in the face of pain, stress, or doubt. For example, choosing to listen patiently during a tough conversation may not feel easy, but if you value connection or compassion, that choice aligns with the person you want to be. That alignment creates a sense of purpose and inner steadiness, especially in times of stress or uncertainty.

Mental health strategies, such as Acceptance and Commitment Therapy (ACT), often center on helping people identify their values and commit to actions rooted in those values, even when emotions are uncomfortable. It’s not about denying pain—it’s about walking through it with a compass in hand. You don’t need to have it all figured out. You just need one small, meaningful step in the direction that matters most to you. That’s where healing and hope begin.

Try this: Take a moment to reflect on what matters most to you. “What kind of friend, partner, parent, or person do you want to be?” Then ask, “What’s one small action I could take today that moves me in that direction?

Small acts, done in alignment with your values, can help you feel more grounded, empowered, and in tune with your true self. That’s the quiet strength of living a values-based life.

Dr. Hunter Leckonby is a clinical psychologist dedicated to creating a safe, affirming space for individuals navigating life’s challenges, particularly those who feel judged, misunderstood, or stuck. Her goal is to walk alongside clients as they build resilience, reconnect with their sense of worth, and create meaningful change in their lives. She specializes in working with teens, young adults, men, and individuals with military backgrounds, offering compassionate, evidence-based care for issues such as trauma, anxiety, depression, OCD, and life transitions. By integrating cognitive, behavioral, and acceptance-based therapies, Dr. Leckonby tailors her approach to honor each person’s unique strengths and values.