Worksheet: Turning Feedback into Growth
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:
- What patterns did you notice in the feedback you received this week?
- Did the feedback (positive or negative) push you toward growth? Why or why not?
- 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.