Instead of using Flipgrid, you could write a blog post that contains your 3 to 5 goals.
Blog Goal Reflection
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Competency 4 Assignments
Additional activity ideas for Competency 4.
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Video Goal Reflections
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Instead of using Flipgrid, you could create a video that discusses your 3 to 5 goals.
Animated Goal Reflections
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Instead of using Flipgrid, create an animated video that contains your 3 to 5 goals and post the URL to that video in discussion forum. Something like Wideo could be useful in creating an animated video.
Storify Your Goals
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If you have several elements to your goals, you could consider creating a multimedia reflection in Storify. This is an interesting option if you want to include Tweets, videos, images, blogs, etc in one reflection.