Categories of Personal Strength

Guided Reflection Prompts

1. What are three things you do well? These can be large or small. Include skills you may take for granted because they come naturally to you.Example: Staying calm during conflict, making people laugh, or keeping a tidy and organized space.
2. What compliments or positive feedback have you received? Think about what teachers, friends, family members, or colleagues have praised you for. Even casual compliments can point to genuine strengths.Example: A coworker once said, 'You always explain things so clearly,' which may point to strong communication skills.
3. What challenges have you overcome? Identify two or three situations where you faced difficulty and came through. What personal qualities helped you manage those situations?Example: Moving to a new city alone required courage and resourcefulness, even though it felt scary at first.
4. What do you value most about yourself? If you could keep only a few qualities about yourself, which ones would you choose? These are likely your core strengths.Example: You might choose honesty and kindness because those qualities guide how you treat everyone around you.
5. What makes you unique? Consider the combination of experiences, perspectives, skills, and traits that make you who you are. No one else has your exact combination.Example: Growing up bilingual, working in healthcare, and having a passion for pottery gives you a blend of empathy, cultural awareness, and creativity that no one else shares in quite the same way.

Putting Strengths Into Practice

• Use strengths intentionally Research shows that using a signature strength in a new way each day for one week significantly increases happiness and decreases depressive symptoms for up to six months (Seligman et al., 2005; replicated by Gander et al., 2020).Example: If humor is one of your strengths, you might use it in a new way by writing a funny note in your partner's lunchbox or opening a work presentation with a lighthearted story.
• Revisit this list during setbacks When you face failure or criticism, your attention naturally narrows to what went wrong. Reviewing your strengths provides a more accurate, balanced self-assessment during difficult moments.Example: After a tough performance review, re-reading your strengths list reminds you that one critical comment does not erase your reliability, creativity, and strong relationships with colleagues.
• Ask trusted people for input Others often see strengths in us that we overlook. Ask a friend, family member, or therapist what they consider your best qualities and compare their answers to your own list.Example: You ask your sister what she admires about you, and she says 'your patience,' a quality you never would have listed yourself because it feels so automatic.