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Recognizing Your Character in Action

Reflecting on moments of personal strength

GeneralInfo SheetFree ResourceLast reviewed April 2026

Recognizing Your Character in Action

Reflecting on moments of personal strength

Recognizing Your Character in Action

Reflecting on moments of personal strength

Research on character strengths (Peterson & Seligman, 2004) finds that using your strengths in new ways can raise well-being and ease depressive symptoms (Seligman et al., 2005; Schutte & Malouff, 2019). This exercise invites you to recall specific moments when you displayed each of the following qualities. Writing about these experiences in detail helps you internalize them as part of your identity, counteracting the negativity bias that causes people to overlook their best attributes.

How to Complete This Exercise

  1. Read each quality listed below and recall a specific time you demonstrated it, no matter how small the moment may seem.
  2. Write a brief description of the situation, including what you did and how it felt.
  3. If you struggle with a particular quality, ask someone who knows you well for an example. Others often see our strengths more clearly than we do.
  4. After completing the list, review your responses and notice any patterns or themes that emerge.

Qualities to Reflect On

Courage: A time you faced something difficult or frightening and moved forward despite your fear. Courage is not the absence of fear but the decision that something else is more important.Example: You were terrified to speak up in a meeting, but you shared your idea anyway because you believed it could genuinely help.
Kindness: A time you went out of your way to help, comfort, or support another person without expecting anything in return.Example: You noticed a new coworker eating lunch alone and invited them to join your group, helping them feel welcome on a difficult first week.
Perseverance: A time you kept working toward a goal even when progress was slow, obstacles were significant, or you felt like giving up.Example: You studied for your certification exam for six months, failed the first attempt, and kept going until you passed on the second try.
Compassion: A time you responded to someone else's pain or struggle with genuine empathy and care, putting yourself in their position.Example: When a friend was going through a divorce, you set aside your own busy schedule to sit with them, listen without judgment, and check in regularly.
Integrity: A time you did the right thing even when it was inconvenient, unpopular, or when no one was watching.Example: You found a wallet in a parking lot and drove across town to return it, even though no one would have known if you hadn't.
Wisdom: A time you drew on experience or thoughtful reflection to make a good decision, offer meaningful advice, or navigate a complex situation.Example: A younger sibling asked for advice about a toxic friendship, and you helped them see the pattern clearly because you had navigated something similar years earlier.
Gratitude: A time you paused to genuinely appreciate what you had, expressed thanks to someone who made a difference, or found meaning in a challenging experience.Example: You wrote a heartfelt note to a former teacher thanking them for believing in you during a time when you did not believe in yourself.
Resilience: A time you recovered from a setback, adapted to a difficult change, or found a way to move forward after a painful experience.Example: After being laid off unexpectedly, you allowed yourself to grieve and then used the time to pursue a career path that was a better fit.

Reflection

  • Which quality was easiest to recall? What does that tell you about your core strengths?
  • Which quality was hardest to recall? Consider whether this is an area you might want to cultivate further.
  • How can you intentionally express these qualities more often in your daily life?

References

  • Peterson, C., & Seligman, M. E. P. (2004). Character strengths and virtues: A handbook and classification. American Psychological Association; Oxford University Press.
  • Schutte, N. S., & Malouff, J. M. (2019). The impact of signature character strengths interventions: A meta-analysis. Journal of Happiness Studies, 20(4), 1179-1196. https://doi.org/10.1007/s10902-018-9990-2
  • Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421. https://doi.org/10.1037/0003-066x.60.5.410

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Common Questions

What is the Recognizing Your Character in Action worksheet?

Research on character strengths (Peterson & Seligman, 2004) finds that using your strengths in new ways can raise well-being and ease depressive symptoms (Seligman et al., 2005; Schutte & Malouff, 2019). This exercise invites you to recall specific moments when you displayed each of the following qualities.

How do I use the Recognizing Your Character in Action worksheet?

Read through this resource to learn key concepts. Share with your therapist or use as a study reference. You can print this sheet or bookmark it for quick access later.

Is the Recognizing Your Character in Action worksheet free?

Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.

Who is the Recognizing Your Character in Action worksheet for?

It is designed for therapists and counselors doing general work with clients, and for individuals using it for self-guided practice. Pro members can share it with clients through a private link. No client account needed.

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