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I used to hate getting feedback at work.

Even when someone was trying to help me, my stomach would tighten up. Sometimes I'd feel embarrassed. Other times I'd think of reasons why they were wrong. Sound familiar?

Here's something that changed how I think about this.

I learned that receiving feedback is actually a skill. Just like riding a bike or cooking. Nobody is born knowing how to do it well. But we can all get better at it.

A study showed something really cool. When workers were given a simple checklist of how to listen to feedback, they improved. The checklist had things like:

Look at the person talking

Ask questions if you're confused

Say "okay" or nod your head

Think about how you'll do better next time

That's it. Nothing fancy. Just clear steps.

Some people got better right away. Others needed a little practice. But everyone improved.

Here's why this matters. When we learn to listen without getting upset, good things happen. Our bosses feel safer giving us helpful tips. We feel less stressed. And we actually get better at our jobs.

The truth is, nobody is perfect. We all make mistakes. The difference between staying stuck and growing is how we react when someone points those mistakes out.

Next time someone gives you feedback, try this: Take a breath. Look at them. Listen. Ask a question. Thank them.

It might feel weird at first. But it gets easier. And it might just change everything about how you grow at work.

What's one thing you could do differently the next time you get feedback?

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