Worksheet: Turning Feedback into Growth

 

Section 1: Reflecting on Criticism

1. Describe a recent criticism you received:
Example: "My coach mentioned that my defensive positioning needs improvement."

• Was the criticism clear?
• If not, how can you seek clarification?
• Example: "Coach, can you show me specific areas where my positioning is off?"

2. What was your initial emotional response?

• Reflect on how you felt:
• Did you feel defensive, frustrated, or upset?
• Example: "I felt frustrated because I thought I was doing well."
• How did this reaction affect your perception of the feedback?
• Example: "I was too focused on my feelings to see the value in the feedback."

3. Reframing the Criticism:

• Can you view this feedback as constructive rather than negative?
• Example: "This feedback is an opportunity to enhance my defensive skills."
• List one actionable step to improve based on this feedback:
• Example: "I will practice defensive drills focusing on positioning three times this week."

4. After Reflection:

• What value did the feedback offer?
• Example: "It helped me identify a specific skill I need to improve."
• How can you apply this value to future situations?
• Example: "I’ll embrace criticism as a chance to learn instead of seeing it as personal."

 

Section 2: Reflecting on Appreciation

1. Describe a recent appreciation or praise you received:
Example: "My coach praised my ability to motivate my teammates during a tough practice."

• How did this appreciation reinforce your strengths?
• Example: "It reminded me of the leadership role I play on my team and how my energy sets the tone for others."

2. What was your emotional response?

• How did the praise make you feel?
• Example: "I felt proud of my efforts and more connected to my team."
• How can you sustain this feeling to boost motivation consistently?
• Example: "I’ll remind myself of this praise during tough practices to stay motivated and keep encouraging my teammates."

3. Leveraging Appreciation for Growth:

• How can this positive feedback inspire you to improve further?
• Example: "I’ll continue working on being a vocal leader during games, not just in practice."
• Write down one specific area you can build upon:
• Example: "I’ll focus on keeping my teammates energized during games by staying positive and communicating effectively."

 

Section 3: Growth Action Plan

1. Criticism-Based Action:

• What is one specific action you will take based on the criticism?
• Example: "I’ll review game tapes to analyze my positioning and practice correcting it with my coach."

2. Appreciation-Based Action:

• What is one specific action you will take based on the appreciation?
• Example: "I’ll continue developing my leadership skills by leading a team meeting next week."

3. Tracking Progress:

• How will you measure your growth?
• Criticism Example: "I’ll ask my coach for feedback after my next game."
• Appreciation Example: "I’ll seek input from teammates about how my leadership impacts them."

 

Section 4: Emotions and Feedback

1. Identifying Emotional Patterns:

• When receiving criticism, do your emotions get in the way of accepting it constructively?
• Example: "I tend to get defensive instead of listening fully."

2. Positive Emotions from Praise:

• How does praise motivate you, and how can you sustain that energy?
• Example: "Praise gives me confidence. I’ll keep track of positive feedback to reflect on during tough times."

 

Section 5: Daily Reflection (Homework)

Daily Log:

• Date: _________
• Feedback: Describe the feedback you received today (positive or negative).
• Emotional Reaction: How did you feel initially?
• Reflection: What did you learn from the feedback?
• Action: What is one thing you will do to apply the feedback?

Weekly Reflection Questions:

1. What patterns did you notice in your feedback this week?
2. Did the feedback (positive or negative) push you toward growth?
3. How can you better manage your emotional response to feedback in the future?