Worksheet: Turning Criticism and Appreciation into Growth

Name: ___________________________
Date: ____________________________

Part 1: Reflecting on Criticism

1. Identify a Recent Criticism

• Describe the Situation:
• What was the criticism about? (e.g., a comment from a coach, feedback from a colleague, etc.)
• Who provided the criticism?
• Write your response here:
  
  

2. Applying the SEE Method

• Separate:
• What emotions did you feel immediately after receiving the criticism? (e.g., anger, frustration, sadness, etc.)
• Write your response here:
  
  
• Embrace:
• How did you allow yourself to fully experience these emotions? Did you take time to reflect before responding?
• Write your response here:
  
  
• Evaluate:
• After the emotion subsided, what did you learn from the criticism? How could you respond differently next time?
• Write your response here:
  
  

Part 2: Reflecting on Appreciation

1. Think of Someone You Appreciate

• Identify the Person:
• Who is someone you appreciate but may not have expressed it to recently? (e.g., a teammate, colleague, friend, family member)
• Write your response here:
  
  
• Expressing Appreciation:
• How will you express your appreciation to this person this week? (e.g., a thank-you note, verbal recognition, small gesture)
• Write your response here:
  

2. Building a Habit of Appreciation

• Weekly Practice:
• Set a goal to express appreciation to at least one person each week. How will you remind yourself to do this?
• Write your response here:
  
  

Reflection

• Overall Reflection:
• After completing this worksheet, how do you feel about handling criticism and expressing appreciation? What is one key takeaway you have from this exercise?
• Write your response here: