How have you handled your emotions this year? Emotional intelligence [FREE ACTIVITY]

3 min read

Your mind is an instrument, learn to play it well

We have been piloting out a new program that focuses on our own individual levels of emotional intelligence and how we can empower ourselves to navigate this element of our lives to become our best selves but also - be the best culture champions that our teams deserve.

Emotional intelligence (otherwise known as emotional quotient or EQ) is the ability to understand, use, and manage your own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges and defuse conflict. Emotional intelligence helps you build stronger relationships, succeed at school and work, and achieve your career and personal goals. It can also help you to connect with your feelings, turn intention into action, and make informed decisions about what matters most to you.

The focus of this program is all about “Advancing your emotional intelligence.” We are thinking of calling it "Perennial EQ."

Perennial EQ

One of the things that you need to do to improve this part of your life is to assess yourself.

We have a way to do this through a highly vetted assessment, but I wanted to give an activity to all of you who may not be able to take this assessment.


First Activity:

Ask yourself, how have you handled your emotions this year? On a scale of 1-10.

  • 1 - Not good. It has been a struggle.
  • 10 - You feel impressed by yourself, that you handled your emotions well.

Where have you been? Ok.. next question…

How have you been with the emotions of others??

  • 0 - they freaked me out. I didnt want to deal with them
  • 10 - I've been pretty good. I’ve been a great leader... Parent... Partner...

Where have you been?

This is key to becoming aware of because the more often we are becoming more aware of these things. And evaluating these things… The more our brain is going to go - let's get better! Giving yourself a score automatically triggers your brain to want to get better. Your gamifying it and make the automatic motivation to want to get better.


Second Activity:

Ask yourself, how has your week kicked off so far? How was yesterday? Do you feel like you are living the week with intention and clarity or do you feel like you are just going through the day in reaction mode?

Score yourself, on a scale of 1-10, 1 being in ultimate reaction mode, 10 being in intention mode in everything... Where are you?

Do you have an agenda? Are you visualizing with clarity the day? Do you live each day with a clear idea of how you want to show up and interact with others?

One thing you have probably noticed is the world is pretty chaotic. It’s really busy. And there is a good chance that it’s going to be busy and chaotic this and next year. So if you don’t reclaim your agenda, you're going to end up living within the chaotic agenda of the world.

Scoring yourself here will hopefully inspire you to take one of the most important first steps which are reclaiming your agenda. Reclaim your purpose and where you're focusing your attention. Is it in reaction mode or are you intentionally designing and living your life?


Third & Final Activity:

We can tell you right off the bat how good you are at emotional intelligence.

Your emotional intelligence is directly correlated with how hard you have been on yourself this year. If you have been so hard on yourself this year, then you need to develop more emotional intelligence.

There is a reason why our cultures and companies' cultures dont talk about this. Because it's difficult. And difficult for everyone.

It's about feeling the day. Sense of connection, of meaning, of satisfaction, intimacy, joy, and pop… That's what we all want.

So emotions are not something to crowd out, emotions are something to navigate. To summon. Emotions are something to spark with others.

AND emotions are something that we need to utilize to sense the wholeness and beauty of life.

Regardless if you work with us or do this on your own, I hope you take time to look within and develop yourself in this area. It will have immediate and powerful effects on ALL aspects of your life.


To get you started, here are some powerful questions you can start to ask yourself:

  • "What is REALLY holding you back?"
  • "Why is this important to you now?"
  • "Think about what is next for you… And what three qualities do you need to step into?
  • What is the one action you are going to take right now?

And here are a few phrases you need to start monitoring and becoming self-aware of... Look at how you finish these sentences.

  • I am…
  • What if…
  • I must…
  • I want to feel…
  • What matters most right now is…
  • I care about this because…
  • My intention for this person/interaction/situation is…
  • I will become…


Want to learn more about this pilot program and/or wondering how you might upskill yourself and your team through our soft skill development programs? 

Set up a call with us today to talk more!



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