Autonomy + Self-Evaluation

Autonomy  Self-Evaluation2

There are a million tools out there—the journal prompts you’ve been answering are a form of self-evaluation, every time you think about something in a different way is a form of self-evaluation. Even deciding it’s time to change the way alcohol shows up in our lives is a kind of self-evaluation. (Look at you, you’re doing it!)


But one of my favorite tools for self-evaluation is called a “Rate and Change” exercise. I like this because it’s simple and something we can replicate daily, weekly, monthly, or year. We can also track progress with this tool when we perform it consistently.


Rate and Change

On a scale of 1-10 (1 being worst, 10 being best), how good do you feel about the way these following categories are going in your life right now?


  1. Sleep

  2. Nourishment (food, nutrition)

  3. Play

  4. Movement (exercise)

  5. Connection

  6. Internal reflection


And then, how can you bump up just 1 point in each of these categories? What actionable step could you take to increase the performance of each one? (We’re not going for total improvement, just a mere 10%!)


Of course, this is not the only tool for fostering self-evaluation. There are millions out there—we’re simply focused on building the habit and consistency of self-evaluation. And thanks to the research, we know this skill is one more tool in our autonomy toolbox.

Beckert, T. (2007.) Cognitive Autonomy and Self-Evaluation in Adolescence: A Conceptual Investigation and Instrument Development. North American Journal of Psychology. 9(3):579-594