INTROSPECTION

100 self-reflection questions for personal growth

The following 100 questions about yourself push you to explore your personal aims,
professional satisfaction, and emotional wellness. Set aside distraction-free time to
unpack a question, sitting with it for as long as you need (often a little longer than
you think). Your personal reflections give you a starting point to grow and learn
more about yourself.

Self-reflection questions about your general self

These personal reflection questions help you understand your personality and
character. They help you pinpoint your core values, desires, and needs — the traits
that make you unique.

1. How would I describe myself in 10 words or fewer?

2. What are my strengths and weaknesses?

3. What’s a trait I admire in someone else I’d love to have?

4. Is there a shadow self that I tend to hide? Why?

5. Who am I when no one is watching?

6. What and who matters most to me in life?

7. What is something I’ve learned about myself recently?

8. How would I rate my self-confidence? What’s lacking?

9. Who has made the most significant impression on me? Why?

10. What frustrates me about my current life?

11. Am I leading a life that aligns with my values?

12. How do I react to challenges?

13. What coping mechanisms do I use?

14. What’s my decision-making process?

Self-reflection questions about the past

Everyone has something to learn from the past. But when life gets busy, you may
forget to revisit those lessons and miss connections that could inform the present.
With the following reflective questions, you’ll explore the moments, teachings, and
people that have shaped your life.

15. What’s the most important lesson I’ve learned in life?

16. What event shaped me the most?

17. What has been the best moment of my life so far? Why?

18. If I could undo a moment in my past, would I? If so, which and why?

19. What would I tell my younger self?

20. How does my current life differ from the one I imagined when I was younger?

21. What accomplishments am I most proud of?

22. What’s the bravest thing I’ve ever done?

23. Whose lives have I impacted the most? Why?

24. Is there a painful memory I’m burying? If so, could I get help unpacking it?

25. What’s a roadblock I overcame? How did I do it?

26. What was something I wanted but didn’t get? How did I deal with this situation?

27. What was the greatest lesson from my childhood?

28. What was the greatest lesson of my adolescence?

Self-reflection questions about the present

Encourage mindfulness with personal growth questions that ground you in the
present moment. These inquiries help you understand how you feel about your
current life and the decisions you’ve made to get here. Questions about the present
can be an excellent springboard for change if you identify areas of your life that
aren’t fulfilling you.

29. How do I feel about where I live?

30. What do I most enjoy about my current life?

31. What are my priorities?

32. Who are the most important people in my life?

33. What do the people close to me bring to my life?

34. Do I live in the present as much as I worry about the future or think about the
past? Why or why not?

35. What’s not working in my current life?

36. What’s something I do well every day?

37. How do I practice mindfulness in my daily life?

38. Do I have healthy habits? Which ones aren’t healthy?

39. What do I like about my home and workplace?

40. What do I most like about myself now?

Self-reflection questions about the future

The future holds experiences and opportunities that you can only begin to imagine.
Start to visualize the path ahead of you with self-reflection questions that look
ahead. They encourage you to project desires, set goals, and check whether you’re
on the path to reaching your aims and becoming a better version of yourself.

41. Where do I envision myself in five years?

42. What are the top five items on my bucket list?

43. What skill or certification would I like to acquire?

44. What do I want from life?

45. What legacy do I want to leave, and how do I want people to remember me?

46. What travel would I like to take in the next few years?

47. What advice might my future self give me?

48. Am I on track to meet my long-term financial goals?

49. What’s a regret I wouldn’t want to have at the end of my life?

50. What’s my retirement plan?

51. What are five adjectives I’d like to be able to use to describe myself in 10
years?

52. What three items would I like to acquire in the next five years?

Self-reflection questions about your well-being

Caring for your mental and physical health can be challenging when you’re always
on the go, but it’s a necessary step to directing your energy toward self-reflection.
The following reflection questions encourage you to step back, assess how well you
care for yourself, and create new self-care plans.
53. How do I practice self-care daily?

54. Do I have any bad habits I could improve?

55. What steps do I take to improve my mental and physical health?

56. How would I rate my work-life balance? Why?

57. Is there a health issue I could be treating better?

58. What does excellent physical health mean to me?

59. What does optimal mental health look like?

60. How much time do I spend caring for myself every day? Is it enough?

61. Am I getting enough physical exercise?

62. Am I eating nutritious meals?

63. Am I hydrated enough?

64. Does my sleep hygiene routine need improvement?

65. What is the role of mindfulness in my life?

66. What causes me stress? Is there anything I can do to change this?

67. Do I love myself? How could I practice more radical self-love?

Self-reflection questions about your relationships

Healthy relationships provide emotional safety, joy, and connectedness. Part of their
beauty — whether familial, romantic, or friendly — is that they’re never perfect. But
that also means they sometimes need work. The following questions will help you
assess the state of your relationships and spot opportunities to strengthen them.

68. What person brings me the most joy? Why?

69. Could I do more to connect with my partner/family members/friends?

70. What’s my communication style?

71. Is communication healthy with my partner?

72. What’s my love language? What’s my partner’s?

73. Is there someone I'd like to reconnect with?

74. Am I tending to all of my important relationships well?

75. Is there a relationship I could repair? Which and how?

76. Is there a boundary I could set in a toxic relationship in my life?

77. Is there a toxic relationship I may have to let go of entirely?

78. Who supports me the most?

79. Who sees the most authentic version of myself?

80. Who do I feel the safest around?

81. Who pushes me to grow?

82. What would others say I bring to relationships?

83. What’s one thing I could do to make someone feel better today?

Self-reflection questions about your professional life

Whether you’re a freelancer or work a traditional nine-to-five, you probably spend
many of your waking hours at work. Your professional self is a big part of you, so
don’t let it become an afterthought. The following questions will help you assess
your professional life's pros, cons, and goals.

84. What do I most like about my career?

85. What would I do with my life if money weren't an object?

86. Where do I see my career in five years? What about 10?

87. Which coworkers do I collaborate with best? Why?

88. Who is my entrepreneurial idol? Why?

89. Do I have professional goals? What are they, and how am I working toward
them?

90. What skills am I lacking that could improve my work?

91. How would my peers describe me?

92. What’s my communication style at work?

93. Am I taking on too much? Not enough?

94. Am I at the place in my career I thought I’d be five years ago?

95. What’s a workplace issue I resolved well? How did I do it?

96. How do I manage conflict in the workplace?

97. Am I earning an amount that represents my worth? Is there an opportunity

to ask for a raise?

98. What would I consider reaching my full potential?

99. What transferable skills do I have?

100. What skills make me a standout candidate?

3 other self-reflection activities and exercises

Your self-discovery journey shouldn’t stop at these questions. The answers can
spur action and provide a jumping-off point for further introspection, whether you’re
interested in setting long-term goals or just continuing to ponder a thought. The
following three activities can help you get to know yourself even better and
start reinventing yourself:

1. Goal-setting: Creating clear goals encourages you to consider where you

are now and would like to be in the future. Use self-reflection to decide what
you want from your career, finances, or any other areas of your life.
 Setting SMART goals — specific, measurable, attainable, relevant, and timely
— can keep you on track.
2. Daily journaling: You don’t need to have a question in mind when you
journal. Using self-discovery prompts or just freewriting can help you reflect
on the day and learn more about yourself. Note what happened that day or
week, any feelings that came up, and related experiences that come to mind.
The words on the page will teach you lessons about who you are and how
you behave. You could also use a technique like the Johari window model to
involve others in your introspection.
3. Coaching: Career, communication, and life coaches help clients assess
what’s not working in different areas and make action plans for change.
Working with a coach gives you the chance to hear an outsider’s perspective
on your life, pushing you to appreciate your strengths, transform areas of
opportunity into successes, and move out of your comfort zone.

Become more self-aware through reflection

Use self-reflection questions to guide your route to better self-awareness. You have
all of the answers inside you already — you just need help pulling them to the
surface. Try writing in a journal, spending intentional time with your thoughts, or
even working with a coach to start reflecting. You’ll continue the road to self-
discovery on a clearer path.
38 self-assessment example questions for managers to use
Here are 38 examples of questions that managers can ask their employees during a
self-assessment.

Self-evaluation questions on achievements

 What areas do you think you could improve in?

 What could you have done better at work over the past year?
 What would you say your strengths are?
 How do you think you have contributed the most to the company?
 What has been your favorite project in the last year?
 Do you think you did a good job fulfilling your responsibilities over the last
year?

Self-assessment questions on goals

 What goals did you set for yourself this year? Month? Quarter?
 How many of those goals did you achieve?
 Were you happy with the results of meeting those goals you set for yourself?
 What are your future goals for next year? Quarter? Month? What can I do to
help you better meet those goals?

Self-evaluation questions on advancement and professional growth

 Have you taken part in any professional development programs the company
offers?
 Are there any leadership positions you would like to have in the future?
 Is there any specific training that you feel you could use to help be more
prepared to pursue a leadership role?
 Are there any skills that you could develop outside of work that would help
with your work performance?
 Do you feel that there are any particular skills or talents of yours that you are
not using?

Self-assessment questions on creativity

 Do you feel that you think “outside the box” when it comes to finding solutions
to work-related problems?
 What are some examples of when you thought “outside of the box ” in order to
solve a work problem? What could your manager do to make it easier for you
to use creative problem-solving skills ?
  Do you feel that your position allows you to use your creative problem-
solving skills to the fullest?

Self-evaluation questions on communication skills

 Do you think that you communicate effectively with your manager and
colleagues?
 What do you think makes a good communicator?
 How do you start difficult conversations with co-workers or managers?
 How often do you ask for help on an assignment? Or ask questions to help
clarify something about a project?

Self-assessment questions on time management

 Do you think that you use your time wisely while at work?
 When was a time when you thought you managed your time well?
 How could you improve your time management skills in the future?
 Can you describe an example of when you could have used your time better?

Self-evaluation questions on values and behaviors

 Do you think that you have worked in a way that aligns with our core values?
 What could you do to improve how you embody some of the company’s core
values?
 What do you value most about your work?
 When do you feel the most valued by the company?
  What are the qualities you have that make a valuable employee?
 List five things you do that positively impact your productivity .

Self-assessment questions on weaknesses

 Can you identify any weaknesses that you might have that could be
hampering your productivity?
 Do you feel comfortable asking for help if you run into a problem with work?
 How could you work toward improving your work-related opportunities?
 Is there anything that leadership could do in order to help you address these
opportunities?

Self-assessment example responses for employees

While coming up with questions for a performance review can be tough for
managers. Crafting responses to a self-assessment that portrays an employee in
their best light is even tougher.

Looking at a few examples of self-assessment questions and responses can be

helpful when preparing for your own review. If you are particularly nervous about
your self-assessment, practice by writing out some responses to the listed example
questions. Use the example response as a jumping-off point for your own practice
responses.

Here are some example responses to the self-evaluation questions listed above.

Self-evaluation responses on achievements

 “I try to lead by example and feel that I put in my best effort every day. I am
always the first person to arrive at work and always the last to leave.”
 “I have extremely high standards for my work and have gone above and
beyond my job description. I routinely set goals for myself and work late
nights and over the weekend to complete assignments.”
 “Earlier this year, I decided I wanted to improve my public speaking skills and
volunteered to give a company-wide presentation on a recently completed
project. I’m proud of myself for taking that fear head-on, and the presentation
was well received.”

Self-assessment responses on goals

 “I would like to be able to keep working on my leadership skills. In order to do

this, I plan to double down on my commitment to keep pitching project ideas
at meetings and taking the lead on group work. I am proud to say that I have
grown as a leader over the past year and would love to continue to do so.”
  “One of the goals I set for myself this year was to become more organized. I
have struggled a bit to learn how to better manage my time or delegate
tasks but I am actively trying to learn from my mistakes .”

Self-evaluation responses on advancement and growth

 “When I applied for my current position, I did so with the long-term goal of
eventually obtaining a managerial role. I can see myself overseeing a team at
the company given my interests, ability to delegate tasks, organization, and
expert time management skills. I also really enjoy pushing my colleagues to
do their best and explore new ways of tackling a project.”
 “ Now that I have worked at the company for a year, I have learned enough
that I feel confident taking the creative lead on a project in the near future.”

Self-assessment responses about creativity

 “Since starting with the company, I have often used creative problem-
solving skills on assignments or used lateral thinking to find solutions to work-
related problems.”
 “I have been commended several times over the past quarter for my original
ideas during pitch sessions, ability to think outside of the box, and come up
with creative solutions to problems.”
 “During my team’s weekly meeting, I am typically the first person to jump in
with an idea for our next project.”
 “I often try to help my colleagues figure out solutions to problems when they
are stuck.”

Self-evaluation responses about communication skills

 “I routinely ask questions to clarify expectations for assignments.”

 “I am often the first one to speak up with a question or concern in a meeting.”
 “I always speak respectfully when having hard conversations with managers
and co-workers.”
 “I know how to respectfully receive feedback on my performance from
managers and co-workers.”
 “I frequently talk to fellow team members about things that are going well or
not so well on a project.”
 “If I can not meet a deadline, I always give notice to my manager as early as
possible with an explanation as to why I am behind.”

Self-assessment responses about time management skills

 “In the past year, I have made all of my deadlines and frequently submit my
work ahead of time.”
 “My ability to be organized has saved co-workers hours of time on
collaborations.”
  “My co-workers will sometimes come to me for advice on how to improve their
time management skills. I am always happy to give recommendations to co-
workers in the hopes of making our company run more efficiently.”

Self-evaluation responses about values and behaviors

 “I believe that the best relationships between employees and employers are
built on transparency.”
 “ I value kindness in the workplace and make sure to be as welcoming and
helpful to everyone I interact with.”
 “I believe that every obstacle can be overcome with open and respectful
communication.”
 “I value my co-workers and strive to be as thoughtful about their well-being as
I am my own.”
 “I believe that a positive attitude is the best tool in the workplace and always
look at setbacks as opportunities.”

Self-assessment responses on weaknesses

 “I am a high achiever and often struggle with telling a manager no to an extra

work assignment even if I have a lot on my plate already. Unfortunately, this
can impact my productivity as completing multiple tasks in a timely fashion
can be a tough balancing act.

As a result, I will sometimes miss a deadline or ask for a deadline to be

changed. I have been learning how to let my manager know if I have too
many tasks to take on a new assignment. I’m happy to say I have made some
progress and will continue to work on improving.”
 “I sometimes find it hard to ask for help completing a task when doing so
could help me finish an assignment more efficiently.

Because of this, I can inadvertently waste time on an assignment that could

have been completed quickly with the help of a manager or co-worker. I am
trying to be better at anticipating when I will need help for a project and
asking for it early.”
Best practices when writing your self-assessment
1. Be honest

When writing a review of your work performance, be honest with yourself. Everyone
has strengths and weaknesses, and a self-assessment is meant to highlight those
on-the-job strengths.

They also allow employees to come up with solutions on how to improve in their
weaker areas. Make sure to be honest in mentioning times that you fell short at
work from something small like turning up a few minutes late to a meeting to
something more consequential like missing an important deadline.

2. Be confident

You should be proud of the work you do and there is nothing wrong with expressing
that pride in a self-assessment.

While being honest about work mistakes is crucial in a self-assessment, you should
also mention the times that you went the extra mile or really shined.

3. Be committed to improving

A self-assessment is all about figuring out what you need to do to become better at
your work, and there is always room for self-improvement . Make sure to express in
your self-assessment how you want to keep growing.

Expressing an interest in discovering new ways to improve on good work habits and
strengths, as well as shortcomings, will make you appear to be an employee that
will grow with the company.

4. Be professional

You should never make things personal in a self-assessment. That means no

insulting your manager or boss for poor leadership skills or blaming a colleague for
a less than stellar result on a collaborative project.

It also means taking responsibility for your own shortcomings in the workplace.
Being professional also means taking the performance review and the self-
assessment seriously. Make sure to take the time to write a worthwhile review that
isn’t rushed or forced and is instead filled with insights and solutions.

5. Take your time

A self-assessment that is rushed won’t help anyone. Make time for self-reflection
beforehand, and take your time when sitting down to write your self-assessment and
put some thought into it.

This is one of the few chances that you will have in the workplace to advocate for
yourself and remind your employer why you are great at your job. This is also a
great opportunity to let management know that you are struggling with something
and to see if there are any professional development programs that your company
offers to help you address these weaknesses.

6. Be specific

During your self-assessment, use specific examples as much as possible. For

example, if you are taking the time to write about how you consistently do the bulk
of the work needed to complete group projects, make sure to list three or four
examples.

Don’t be afraid to say that you were the one that stayed up all night to make sure
that a deadline was met. Or that you were the one that pushed your colleagues to
make the project better.

Something that can help you do this more easily is to track your accomplishments
throughout the year. Keep a journal or a small notebook at your desk or on your
person where you can jot down notes about the things you think you have done well
every day or every week.
Having a weekly or monthly list of your accomplishments will make it much easier to
remind a manager or employer how valuable you are to the company.

7. Use numbers

Data can help convince an employer that your work has been beneficial to the
company. When writing a self-assessment, back up claims about your achievements
with numbers.

If you write in your self-assessment that you are great at figuring out ways to
shorten the amount of time your team spends on projects, make sure to reference
how much time you have been able to cut. Including concrete numbers in your self-
assessment will allow your manager or employer to develop a metric to measure
your achievements.
 Here are
several high-level journal prompts for beginners, focused on general self-knowledge
to get you started.

1. What are my core values ? (Honestly, compassion , productivity , loyalty, for

example) Why?

2. What do I like about myself?

3. What was a time I overcame a challenge? How did I do it?

4. Who or what events have helped determine who I am today? Why?

5. What are my most common emotions?

6. Is anything missing in my life right now?

7. What are the three most important things in my life?

8. How would I describe myself to a stranger?

9. What was one of the best days or periods of my life?

10. What brings me joy?

11. What are the good and bad habits I’ve formed ?

12. How could I improve my self-care , self-love, or well-being?

13. How do I make time for myself?

14. What has been my greatest accomplishment so far?

15. What are my strengths and areas of opportunity ?

 Journal prompts to use after a hard day

When you’re feeling emotionally activated, it can be hard to break the cycle of sad,
nervous, or frustrated thoughts. Using the following self-evaluation prompts, you
can explore the root of these feelings and enjoy a release at the same time.

Remember that if you’re struggling to unpack traumas or deal with emotions, you
may want to complement your journaling practice with help from a mental health
professional or life coach. They can guide you on coping techniques, help you
understand your behaviors, and provide tools for feeling better.

16: What coping mechanisms do I tend toward? (Repression, altruism, humor,

channeling emotions through art.)
17: Whose emotional regulation skills do I admire? Why?

18: Was there a moment I could have handled better today?

19: Do my behaviors reflect impulses or how I would like to act?

20: What’s one way I could have more compassion for myself today?

21: What prevents me from feeling good or happy? Can I change that?

22: Are there parts of my daily life or environments I could alter to feel better? How
could I make every day my ideal day?

23: What is the root of the worry that I feel?

24: How can I make more time for myself at stressful times?

25: Is there someone I can ask for support right now? Why and how?

26: Is it possible that I should let go of (insert: job, relationship, place) to feel
better?

27: What would my role model do at this difficult moment?

28: Why was X moment so challenging for me today?

29: What about my life causes X emotion? (Sadness, stress, anxiety)

30: What advice would I give myself if I could see my situation from the outside?
 Journal prompts when you’re at a career crossroads

27: What would my role model do at this difficult moment?

28: Why was X moment so challenging for me today?

29: What about my life causes X emotion? (Sadness, stress, anxiety)

30: What advice would I give myself if I could see my situation from the outside?

Journal prompts when you’re at a career crossroads

Feeling unsatisfied, lost, or overwhelmed in your career is stressful. You depend on

your job for income and stimulation, and questioning whether you’re on the right
path can be destabilizing. Before making a career change , soul search with the
following thought-provoking questions, get professional help from a career
coach or therapist , and ensure the conditions of your life (like finances) permit a
safe, practical shift.
31: Finish the sentence: “If I could reinvent myself , I would…”

32: What do I think I was called to do ?

33: What do I most like about my job?

34: What do I dislike about my job?

35: What are roles I could use my current skills in?

36: Am I taking full advantage of my talents in my current role?

37: What dreams did I have growing up that I left behind? Are they still important to
me?

38: What would I do with my life if money were no object?

39: Finish the sentence: “If I could go back to school for anything, I would study…”

40: What do my peers appreciate about me?

41: What’s one action I can take in my current role to work more comfortably?

42: Is there a way I could better prove myself at work and advance?

43: Where would I like to see my career in five years? 10?

44: How’s my work-life balance ?

45: How are my relationships with my coworkers ? Is there anything I could do to

improve them?
 Journal prompts to show gratitude

Showing gratitude is the practice of recognizing the people, things, events, and
inner strengths that fulfill you. The act implies taking a moment to be thankful for
what you have. Practicing gratitude is important — research shows that thankful
people are less depressed . Start your gratitude practice today and carry it into the
future with the following self-reflection journal prompts.

46: What’s one thing I am grateful for today?

47: What makes me glad to be alive?

48: What people am I grateful for? Why?

49: What are five objects in my surroundings that I’m grateful to have? (I.e., books,
appliances, etc.)

50: What do I enjoy about the place I live?

51: In what ways am I grateful for my job?

52: What are five positive affirmations I could say about myself?

53: What is something I can do to help others who are struggling?

54: How can I use my resources and talents for good?

55: What am I looking forward to?

56: What is good about my financial situation?

57: What aspects of my health are strong?

58: What’s one lesson I’m thankful for? Why?

59:What was a time that life surprised me with something unexpected good?

60: What would I thank my past self for?

Looking to a bright future

Set your sights on a positive future by visualizing it, then planning it. The following
journal prompts for self-reflection can help you craft a way toward what you want in
life, set meaningful goals, and decide on actions you can take immediately to start
working toward that brighter tomorrow. This activity may even help you manifest
change.

61: What will my life look like in five years?

62: What would self-actualization feel like?

63: What does a dream life look like?

64: What’s a bad habit I hope to drop or a healthy one I’d like to foster?

65: How do I want people to remember me at the end of my life?

66: What would I add to my bucket list?

67: What’s a skill or credential I would like to acquire?

68: How do I envision my mental and physical health in an ideal future? What can I
do to work toward it?

69: What steps can I start taking today to achieve X (financial wellness , better
health, a new career)?

70: Are any aspects of my current lifestyle unsustainable, and how could I change
them?

71: What would I regret later on if I didn’t do it now?

72: What’s a short-term, high-impact goal I could start working on today?

73: What’s something I hope to achieve in the coming year?

74: What advice would my future self give me?

75:What are three things I can accomplish from my to-do list this month?
 Journal
prompts for assessing your relationships

Many relationships have seasons. Your best friend from college moved to another
country, and you no longer have the tight-knit bond you once did. A partnership was
no longer serving you, so you moved on.

Sometimes, life phases out relationships naturally or cues you into red flags worth
heeding. Other times, you have an inkling that a relationship is working out well or
poorly, and you want to explore that gut feeling . Here are several self-
discovery prompts to help you do that.

76: Who do I envision having a role in my life in the future?

77: Are there any toxic elements of my familial, romantic, or friendly relationships?

78: What do I admire most about my X (partner, best friend, sibling)?

79: What can I do to better support my X (partner, best friend, sibling)?

80: When did a relationship end that was for the best? Why?

81: Is there anyone in my life I’d like to get to know better or spend more time with?

82: What is my love language? What is my partner’s?

83: Is there a boundary I could set in a relationship to make it healthier?

84: What’s a relationship lesson I’ve learned?

85: What’s my communication style ? Could I improve it?

86: What’s a recent interaction that didn’t go well? How could I avoid repeating it in
the future?

87: How have other people in my life brought out good qualities in me?

88: How have I bought out good qualities in others?

89: Is there anyone in my life who deserves an apology?

90: What’s my idea of a healthy relationship ?

 nal SWOT analysis to help you set goals and achieve
them.

What’s a personal SWOT analysis?

A personal SWOT analysis is a self-assessment and personal development tool that
outlines your professional strengths and weaknesses, opportunities for career
growth, and threats to your success. Conducting a SWOT analysis is helpful
when setting goals for self improvement. Additionally, it can aid you in finding what
you’re good at and identifying creative ways to better utilize your strengths.

Such insight offers a clear picture of where you already excel, weaknesses you can
improve, and opportunities that may lead to success. You might use it to inform
your five-year plan or even a plan for long-term goals within your 10-year plan .
However, the process is only effective if done correctly.

To perform a SWOT assessment, you use a SWOT analysis template to designate

your strengths, weaknesses, opportunities, and threats into quadrants. When
complete, your SWOT analysis can help you make decisions and determine how to
better yourself.

Pro tip: You can use a personal SWOT analysis on all areas
of your life. Implement the same template format and tips for
personal goals related to relationships , family, health, and
other life goals.

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How to conduct a personal SWOT analysis

Internal Factors

Strengths + Weaknesses -
 External Factors

Threats -
Opportunities +

Start by creating a SWOT analysis template. You can make one yourself or use
a premade template . Ensure the SWOT analysis template has four quadrants, with
one for each SWOT section. Ideally, you list your strengths and weaknesses in the
top two quadrants, with opportunities and threats in the lower two.

The four-quadrant SWOT matrix makes it easy to connect items across categories .
Here is a breakdown of how you might match strengths, weaknesses, threats, and
opportunities for optimal results:

 SO (strengths-opportunities): Explore how you can use your strengths to

take advantage of opportunities.

 ST (strengths-threats): Brainstorm how you can implement your strengths to

overcome or avoid threats.

 WO (weaknesses-opportunities): Consider how new opportunities can

reduce or resolve your weaknesses.

 WT (weaknesses-threats): Plan for how you can minimize weaknesses to

avoid threats.
Once you have the SWOT analysis template ready, it’s time for honest self-
reflection. Maintaining an open mind is crucial as you list threats and weaknesses,
even if it feels uncomfortable. Lean into your humility and self-awareness to uncover
answers without self-serving biases. For your analysis to be effective, strive to be
honest with yourself.

A paper published by ResearchGate recommended setting SMART goals before

doing the analysis . Use these goals to guide how you think about strengths,
weaknesses, opportunities, and threats in relation to achieving your objectives. In
doing so, you ensure the analysis aligns with your goals.

That said, you may be working to overcome insecurities or imposter syndrome at

work. Avoid downplaying your strengths, and be sure you give yourself the credit
you deserve. Trying to balance your strengths and weaknesses as an unbalanced
assessment can be demotivating and disheartening, and it can lead to self-
sabotage.

To help you create a balanced and effective SWOT analysis, here’s how to fill out
each of the four quadrants.

Think about your strengths

Kick off your SWOT analysis by listing your strengths. Doing so can help you begin
the process with a positive mindset, which may boost your self-image. Ask yourself
the following questions:

 What am I naturally good at?

 What accomplishments am I most proud of?
 Which characteristic allows me to do my best work?
 What advantages do I have that not everyone has?
 What would my boss or coworkers say are my strengths?
 What achievements (education, skills, etc.) set me apart from my colleagues?
 What connections or resources do I have that can help me achieve my goals?

Include strengths related to natural talent, work experience, and hard and soft skills .
Try to note a variety of strengths since any of your proficiencies could be the key to
your success.

Review your weaknesses

Now it’s time to examine your weaknesses. Everyone has areas for improvement,
and it’s important to be transparent with yourself. Remember, it might feel
uncomfortable to document your weaknesses on an external template, and that’s
OK.
Write down the areas where you have room for improvement, the bad habits you
want to ditch, and anything else that might prevent you from being your best self at
work. To help guide your self-reflection, ask yourself the following questions:

 Which of my habits prevent me from doing my best work?

 What are the gaps in my education, training, or skills?
 What challenges me? What are the skills needed to overcome these
challenges?
 Which skills do I want to improve?
 What do I avoid because I lack confidence?
 If I think about a time when I “messed up” at work, what did I do?
 What are others likely to see as my weaknesses?

Based on your observations, you can make lifestyle changes that will help lead to
your success. This exercise can also help you answer questions like “What are your
weaknesses?” in a job interview .

Name opportunities for you

So far, you’ve focused on improving your work performance . Now, broaden your
scope and look at career opportunities.

Consider potential growth within your industry, company, and current position. The
goal is to determine how well-poised you are for the career growth you want. To
help you identify next steps in your career path, ask yourself questions like these:

 What’s the current state of my industry? Is it growing?

 What new technology could help me achieve my professional goals ?
 How could my network help me take the next step?
 Which new skills can I acquire to increase my value as an employee?
 Are there professional moves (like a career change or lateral shift) that would
help me reach my goals more efficiently?
 How can I elevate my current level of visibility at my company?

Don’t be afraid to consider stretch goals , too. These are long-term objectives that
can help you find purpose , set healthy goals , and create new habits.

Pro tip: When thinking about professional development opportunities , look at

external factors and opportunities you can create. Identify ways you can advocate
for your career objectives. Knowing the kind of opportunities you’re looking for can
also help you find the right company during an interview.

Identify threats to your goal

Finally, address the potential threats that could get in the way of meeting your
goals. These include external factors like an unstable economy or competition from
coworkers. Threats also capture internal struggles such as bad habits or a lack of
the right skill set. Start by asking yourself questions like:

 Who’s my workplace competition?

 Is my industry changing direction?
 Do technological advancements threaten my position?
 Could any of my weaknesses jeopardize my career success?
 What’s the current state of the economy?
 What is the risk of not embracing my strengths and developing the skills
outlined in my weakness quadrant?

Now that your personal SWOT analysis is complete, it’s time to put your results into
action.

Put SWOT results into action

Completing a personal SWOT analysis is the first step in taking strides in your
personal and professional growth. When implementing the results, if you have
several areas you want to focus on, prioritize them first. You can rank them based
on timeliness, personal importance, duration, or any other marker that feels
appropriate.

Once you have a good understanding of where to start, use these tips to turn your
analysis into measurable results:

 Develop an action plan. After pinpointing your objective, create a step-by-

step plan for approaching it. Using the SMART goal method can be helpful.
Also, consider who in your network you can ask for support or guidance. Your
action plan should also include a realistic timeline and a system for
measuring progress.
 Maintain an openness to adjusting the plan. You might find that one
approach works better than another. If this happens, it’s OK to change
course. At the same time, your career and life goals may change. No matter
what shifts occur, make sure you live a life that is authentic.

Pro tip: Consider pairing items from different quadrants, such as connecting a
strength with an opportunity, threat, or weakness. For example, you might leverage
strong public speaking skills with the chance to speak at an industry conference and
increase your company’s reputation. This way you’re using one of your strengths to
make an identified opportunity a reality.
Personal SWOT analysis examples for every
category
A SWOT analysis is a helpful guideline for strategic career planning , personal
development, and self-improvement . Here are several personal SWOT analysis
examples for each quadrant to help you understand how to complete this self-
assessment.

Strengths

 I’m a creative thinker , which helps me solve problems for my team in original
and effective ways.
 I work well under pressure and in a fast-paced environment.
 I’ve earned an advanced degree, demonstrating my willingness to work hard
and enhance my expertise in my career field.
 I’m organized and detail-oriented.
 I'm skilled at time management .
 I’m personable and friendly, and I’ve built an extensive network of friends and
colleagues in my industry.
 I’m resourceful and always try to solve issues before turning to coworkers
or managers .
 I ask detailed questions, which means I receive valuable and informative
responses. This also shows the listener that I care about what they have to
say.

Weaknesses

 I sometimes lack the willpower to complete my projects on time, leading

to procrastination and rushed work.
 I’m often late to work because I lose track of time or oversleep.
 I have room to improve my communication skills , including asking for help .
 I previously had issues with a difficult coworker, and the disagreement made
higher-ups see us both negatively.
 I might not have as much AI technology experience as another applicant
applying for the same position.
 I’m often too shy to speak up during team meetings.
 I have public speaking anxiety, and this causes me to turn down valuable
opportunities to share my expertise.

Opportunities

 My company isn’t reaching a critical market at the moment. I could draft a

proposal to increase our visibility, which would make a great impression on
my boss.
  Technology advances like ChatGPT and other AI tools could help me become
more productive at work.

 I could contact one of my mentors for career advice or a recommendation for

the position I’m applying for.
 I could take an online course to build my skill set during my free time.
 I could work with a career coach to improve my interviewing skills before I
apply for a new position.

Threats

 As technology advances, my position may require more education or

specialization.
 My colleagues often receive praise for completing their projects ahead of
time.
 AI programs might make my job obsolete, so I should prepare for a career
change if necessary.
 My industry is growing rapidly, and new talent from college is always joining
the company, increasing my competition.
 Industry shifts make layoffs a reality, and I work in a department that is more
likely to be impacted first.

Benefits of a personal SWOT analysis

A personal SWOT analysis is a flexible framework you can apply to any area of your
life. It helps you create a step-by-step approach to accomplishing your goals, along
with a host of other benefits such as:

 Strong understanding of your strengths and weaknesses: By identifying

your strengths and weaknesses, you can find creative strategies to use your
current skills to think outside the box and improve your weaknesses.
 Improving your sense of self: To have a complete picture of yourself, it’s
important to know your strengths and weaknesses. This self-discovery also
ensures you choose goals and strategies that align with your personal values .
 A growth mindset: This means that you’re always open to constructive
criticism and learning new skills. It’s a positive mindset that means you view
obstacles as growth opportunities instead of overwhelming setbacks.
 Ongoing career and personal development: Upward movement in your
career requires you to learn new abilities. A SWOT analysis helps shine a
spotlight on areas where these opportunities for career and personal growth
live.
 Resilience when faced with challenges: Striving for ambitious goals almost
always involves challenges. Knowing this and implementing a growth mindset
can help you build resilience when facing hurdles.
A personal SWOT analysis invites you to identify what makes your life fulfilling and
can even help you find the self-confidence to pursue it.

An impactful personal SWOT analysis

ensures growth
A personal SWOT analysis is an excellent tool for setting professional development
goals. Whether you’re a new graduate starting your career, a seasoned professional
climbing the ladder, or a team member looking to make a big change, this
assessment helps define your path forward.

When it comes to achieving your life and career goals, don’t hesitate to ask for
support. BetterUp Coaches are skilled with the knowledge and resources to aid in
your growth. All you have to do is take the first step.