The Record and Review Technique for Developing Self-Awareness

Record a five-minute video of yourself talking

Self-awareness is the skill that distinguishes a good communicator from an exceptional one.

One of the most effective techniques for developing this skill is the "Record and Review" process, which acts as a three-way mirror for our communication habits.

The first step is simple: record a five-minute video of yourself speaking.

It is recommended to do this standing up and with a simple telephone.

The topic of the speech is irrelevant - you can talk about the day, a hobby or any topic you are passionate about - as the focus is not on the content, but on the way the message is delivered.

It is essential to complete the five minutes to get a representative sample of our natural communication style, with its strengths and weaknesses.

Listening review: analyzing the 5 vocal fundamentals

The second step consists of a purely auditory review.

To do this, the video should be played at maximum volume, but with the phone screen upside down so as not to see the image.

The objective is to concentrate exclusively on the five vocal fundamentals.

Attention should be paid to speed (was it varied or monotone?), volume (did it project confidence or sound weak?), melody (was there a variety of tones or was it flat?), tonality (was there emotion in the voice?), and pauses (were they used strategically or filled with hesitation?).

Writing down observations on each of these points is an exercise in extreme self-awareness that reveals our vocal patterns, both those that are effective and those that need improvement.

Visual review and transcription: analyzing body language and filler words

The last step is divided into two analyses.

First, the visual review: the video is watched again, this time in silence, to focus solely on the body language.

Are there any swaying, repetitive gestures or tics that distract from the message?

Second, the transcription review: the audio of the video is transcribed word for word, including all the "crutches" or filler words such as "uh," "okay," "you know," etc..

Then, with a marker, you highlight all of these crutches in the text.

This visual exercise is incredibly revealing, as it highlights what our specific verbal vices are, allowing us to become aware of them s