Checklist for Self-Evaluation

Target Time Limit:

Beginners: 2-3 minutes

Intermediate: 4-5 minutes

Advanced: 6-7 minutes

Actual experience (check one):

I finished much earlier than the timer

I finished close to the timer

I went noticeably over the timer

I completed the full response

I stopped early or froze

I restarted sentences multiple times

I stayed on topic the whole time

(Check all that apply)

I answered the prompt directly

I gave at least one example or reason

My response had a clear start → middle → end

My main point felt clear to me

Jaw/face felt tense

Shoulders were raised or tight

Breathing felt rushed

Body felt mostly relaxed

(Check what you noticed, even briefly)

How did it feel to continue speaking, not how it sounded?

Highlight one

• You do not need to listen to yourself
• You are tracking behaviors, not judging performance
• Progress = easier completion over time