The document describes an empathy map exercise for gaining self-awareness. It involves reflecting on a past moment and considering what you were saying, doing, thinking, and feeling during that moment. Noting these details in the four quadrants of an empathy map template allows you to gain insight into how you showed up in that situation. Doing this exercise multiple times allows you to learn about yourself and how you may want to show up differently in the future. The empathy map tool can also be used to better understand other people in your life.

1. Visit www.nickwagnesr.com for more activities.
Chapter 6 Activity: Empathy Map
The empathy map is a simple 2-by-2 sketch, one you can draw
anywhere, anytime. Use this tool for yourself to better understand
your own experiences and perspectives.
When completing an empathy map for self-awareness, consider
the following points and use the answers to complete the map:
Reflect on a moment that is worthy of reexamination: a moment
that perhaps went well, maybe a moment that did not go well, or
perhaps it was so ordinary that you want to explore what
happened there too—often it’s in the small, uneventful moments

2. that we can gain insight, as there’s little emotion tied to these
experiences.
What were you SAYING in this moment? What words did you
literally use? What do you tell your friends about this moment or
experience?
What were you DOING in this moment? What behaviors did you
exhibit or enact? What actions did you take?
What were you THINKING in this moment? Spend a little time
reflecting on your thoughts. What was driving you to think in
this way? Was anything motivating you or holding you back?
How were you FEELING in this moment? Were you excited,
worried, frustrated, or feeling any other emotions? If so,
capture what you were excited about, worried about, etc.
Now step back from your completed empathy map and reflect on
the big picture. What are you learning about how you showed up?
Was this result an intentional one? What might you do differently
next time to show up in the way that you want? Do the exercise
again at a different point in time and compare the two. What do
you notice? What are you learning about yourself?
Remember, this exercise is about self-awareness, yet the same
empathy map tool can be used to better understand your
customer, your client, your boss, your new teammate, your in-
laws (yes, it works in personal life too), and other stakeholders in
your life.
The template on the next page is available for you to use to
complete your first empathy map.

3. Say Think
Do Feel