Change Your Self-Talk with an Eval Sandwich

Years ago, at my Hilo Toastmasters meeting, our chapter president, NJ, shared with us a great visual on how to give evaluations. In Toastmasters, you see, each speaker is evaluated and that evaluation helps us grow and improve.

But feedback needs to be constructive, which means acknowledging the

speaker’s strengths and offering suggestions for improvement. Which is why NJ told us about the “evaluation sandwich”. As an evaluator you share what you thought the speaker did well, what ONE or maybe two things the speaker might do differently to improve the speech’s impact, and then share one more thing that you liked.

An evaluation sandwich: like — improve — like again

I realize that I can apply that concept of an evaluation sandwich to my self-talk. Whether is "evaluating" my weight journey, my writing, juggling responsibilities, or... life.

Instead of looking in the mirror and identifying every little thing I don’t like about myself, my body, my writing, my life, or whatever I’m fixating on, I can give myself an evaluation sandwich. You can too.

1. Identify something you like about your body, your efforts, your choices, or your life.

   
   

2. State one thing you can improve on (e.g., walk 10 more minutes, write for 15 minutes, or go to bed 10 minutes earlier).

   
   

3. Acknowledge something you’ve done well, or even something you’ve tried to do.

Like — Improve — Like

Will you sandwich your self-talk this week?

I think the key is offering small suggestions for improvement. Not just saying "this didn't work" or "that was wrong."

For my writing: show up (butt in chair, fingers on keyboard, document open)

For my health: multitask by weeding the garden this summer (exercise & a to-do)

For life: turn off the screens on time (tv, phone, computer)

This blog was originally published on Small Steps in December 2012