Worksheet: Turning Feedback into Growth

Instructions:

This worksheet will help you analyze feedback, whether criticism or appreciation, and turn it into actionable growth. Take your time reflecting on each section.

Section 1: Processing Criticism for Growth

1. Describe a recent criticism you received.

• Example: “My coach mentioned that my defensive positioning needs improvement.”

Was the criticism clear?

• If yes, summarize it in your own words.
• If no, how can you seek clarification?
• Example: “Coach, can you show me specific areas where my positioning is off?”

2. Identify your initial emotional response.

• How did the feedback make you feel? (Defensive, frustrated, upset, motivated, indifferent?)
• Example: “I felt frustrated because I thought I was doing well.”
• How did this reaction affect how you processed the feedback?
• Example: “I was too focused on my feelings to see the value in the feedback.”

3. Reframing the Criticism

• How 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 you will take 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 this feedback offer you?
• Example: “It helped me identify a specific skill I need to improve.”
• How can you apply this lesson in the future?
• Example: “I’ll embrace criticism as a chance to learn instead of seeing it as personal.”

Section 2: Processing Appreciation for Growth

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. Identify your emotional response.

• How did the praise make you feel? (Proud, motivated, validated, neutral?)
• Example: “I felt proud of my efforts and more connected to my team.”
• How can you use this feeling to stay motivated?
• Example: “I’ll remind myself of this praise during tough practices to stay motivated and keep encouraging my teammates.”

3. Leveraging Appreciation for Further 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 want to 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 specific action will you take based on criticism?
• Example: “I’ll review game tapes to analyze my positioning and practice correcting it with my coach.”

2. Appreciation-Based Action

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

3. Tracking Your Progress

• How will you measure improvement?
• Criticism Example: “I’ll ask my coach for feedback after my next game.”
• Appreciation Example: “I’ll ask my teammates if they feel my leadership has improved.”

Section 4: Managing Emotional Responses to Feedback

1. Identifying Emotional Patterns

• Do your emotions get in the way of accepting criticism?
• Example: “I tend to get defensive instead of listening fully.”
• What strategies can you use to stay open-minded toward criticism?
• Example: “I’ll take a deep breath before responding and focus on what I can learn.”

2. Positive Emotions from Praise

• How does praise motivate you?
• Example: “Praise gives me confidence and reinforces my strengths.”
• How can you sustain this energy for long-term motivation?
• Example: “I’ll keep track of positive feedback and revisit it during tough times.”

Section 5: Daily Reflection (Homework)

Daily Feedback Log

Date	Feedback Received (Positive or Negative)	Initial Emotional Reaction	What Did You Learn?	Action You Will Take
_______	__________________________________________	____________________________	_______________________	_______________________
_______	__________________________________________	____________________________	_______________________	_______________________
_______	__________________________________________	____________________________	_______________________	_______________________

Weekly Reflection Questions:

1. What patterns did you notice in the feedback you received this week?
2. Did the feedback (positive or negative) push you toward growth? Why or why not?
3. How can you better manage your emotional response to feedback in the future?

Final Thought:

✅ Criticism can fuel your growth if you use it correctly.
✅ Appreciation reinforces your strengths—build on them.
✅ You control how feedback affects you. Choose growth.