Worksheet: Turning Criticism and Appreciation into Growth 

Section 1: Reflecting on Criticism

1. Describe a recent criticism you received:
• Example: "My coach mentioned that my defensive positioning needs improvement."
• Follow-up: Was the criticism clear? If not, how could you seek clarification?

1. What was your initial emotional response?

• Reflect on your emotional state. Did you feel defensive, frustrated, or upset? (e.g., "I felt defensive and frustrated.")
• Follow-up: How did your initial reaction affect your perception of the feedback? Did it help or hinder your growth?

1. Reframing the criticism:

• Can you view this feedback as constructive rather than negative?
• Example: "This feedback is an opportunity to enhance my skills."
• Follow-up: List one way you can turn this criticism into an actionable improvement.

1. After reflection, what value did the feedback offer?

• Example: "The feedback helped me identify specific areas to improve, such as my defensive positioning."
• Follow-up: How can you apply this to future situations?

Section 2: Reflecting on Appreciation

1. Describe a recent appreciation or praise you received:
• Example: "My supervisor complimented my leadership during a challenging project."
• Follow-up: How did this appreciation reinforce your strengths?

1. What was your emotional response?

• Reflect on how the praise made you feel. Did it motivate you, increase your confidence, or offer validation?
• Follow-up: How can you maintain this positive feeling to boost your motivation consistently?

1. Leveraging Appreciation for Growth:

• How can this positive feedback push you to improve even more?
• Example: "I will continue to enhance my leadership skills by focusing on communication."
• Follow-up: Write down one area you can build upon using this positive feedback.

Section 3: Growth Action Plan

1. What is one specific action you will take based on the criticism?
• Example: "I will review game tapes and practice my defensive positioning with my coach."

1. What is one specific action you will take based on the appreciation?

• Example: "I’ll continue to improve my leadership skills by organizing team meetings more effectively."

1. How will you track your progress?

• Criticism Example: "I’ll ask for feedback from my coach after the next two games."
• Appreciation Example: "I’ll seek regular feedback from my team on how I can continue to grow as a leader."

Section 4: Emotions and Feedback

1. Identify how your emotions impact your response to feedback:
• When receiving criticism, do your emotions get in the way of accepting it constructively?
• How do positive emotions from praise motivate you, and how can you sustain that energy in your daily activities?

Section 5: Daily Reflection (Homework)

1. Keep a daily log of feedback (positive or negative) you receive throughout the week:
• Date: _________
• Feedback: Describe the feedback you received today (positive or negative).
• Emotional Reaction: How did you feel initially?
• Reflection: After reflecting, what did you learn from the feedback?
• Action: What is one thing you will do to apply the feedback?

1. Weekly Reflection Questions:

• What patterns did you notice in your feedback?
• Did the feedback (positive or negative) push you toward growth?
• How can you better manage your emotional response to feedback?