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Your values are the things that are most important to you in your life. To focus on your values, write down what they are, and then figure out how to make them priorities. You might write down “family” as a core value. Make specific goals on how to focus on your relationship with your family. For example, you could write down, “Eat lunch with my siblings every Saturday.” Concentrating on your values can help you feel more centered and can also make it easier to focus on the positive things in your life. If you are in a relationship, you’ll want to make this one of your value categories--if of course, this relationship is healthy for you.Ask yourself questions such as, “What type of partner do I want to be?” and “What do I need from this relationship?” Once you've determined what you want your relationship to look like, take concrete steps to make that happen.  Maybe you wrote down that you need clear communication in your relationship. With your partner, set aside 20 minutes a day to talk to each other. Put down your devices, turn off the TV, and focus on any issues at hand. If you wrote down that you want to be a more attentive partner, you could take time to check in with your partner during the day instead of waiting until after work. Your friends can be one of your greatest assets when you’re battling depression. When you’re practicing BA, make sure to think about your relationships with your friends. Look for ways to make those bonds stronger.  Write down what you value about each friendship, such as "Amy always makes me laugh". List concrete ways that you can work to improve your relationships. For instance, "I'll make an effort to invite Amy to more social events." Your career might be another area that is a major priority in your life. Sometimes depression and anxiety can make it feel like you’re going nowhere at work. When you are practicing BA, make sure to write out a list of concrete goals and update this list regularly.  Make short-term goals. For example, you might write “Increase my sales by 10% this month.” Include long-term goals. You could say, “Become a Vice President of Accounting within the next year.” Find a way to get involved in your town or neighborhood. Community engagement can help you feel connected to others and also give you a sense of accomplishment. Plus, you’re helping someone in need! Find a place to volunteer that fits your interests. If you’re a dog lover, ask the local shelter if they need help. If you’re an avid reader, check with the local library to see if they need volunteers.
Make time for your family. Commit to your romantic relationship, if applicable. Devote time to your friendships. Set clear goals at work. Contribute to the community.