Read the notes, then try the practice. It adapts as you go.When you're ready.
Session Length
~17 min
Adaptive Checks
15 questions
Transfer Probes
8
Emotional intelligence (EI or EQ) is the capacity to recognize, understand, manage, and effectively use emotions in oneself and others. Coined as a formal concept by psychologists Peter Salovey and John Mayer in 1990 and popularized by Daniel Goleman in his 1995 bestseller, emotional intelligence encompasses a set of competencies that are distinct from but complementary to traditional cognitive intelligence (IQ). Research has consistently shown that EQ is a stronger predictor of workplace success, leadership effectiveness, and relationship satisfaction than IQ alone.
The framework of emotional intelligence is typically organized around four core domains: self-awareness, self-management, social awareness, and relationship management. Self-awareness involves recognizing your own emotions and their impact on your thoughts and behavior. Self-management is the ability to regulate disruptive impulses and adapt to changing circumstances. Social awareness includes empathy and the ability to read the emotional currents of a group. Relationship management encompasses the skills needed to inspire, influence, develop others, and manage conflict effectively.
Emotional intelligence has far-reaching applications in leadership development, education, mental health, conflict resolution, and organizational behavior. Leaders with high EQ create psychologically safe environments that foster innovation and retention. In education, social-emotional learning (SEL) programs have been shown to improve academic performance and reduce behavioral problems. In clinical settings, developing emotional intelligence is central to therapeutic approaches like dialectical behavior therapy (DBT) and cognitive-behavioral therapy (CBT). The growing body of neuroscience research confirms that emotional intelligence skills are learnable and can be strengthened throughout life, making EQ development one of the highest-return investments for personal and professional growth.
One step at a time.
The foundational EQ competency involving the ability to recognize and understand your own emotions, strengths, weaknesses, values, and motivations, and to understand how they affect others.
Example: A manager notices that she feels irritated during a meeting and recognizes it stems from feeling excluded from a prior decision, rather than from the topic being discussed.
The ability to control or redirect disruptive impulses and moods, and the propensity to suspend judgment and think before acting. It includes managing emotional reactions to maintain composure under pressure.
Example: When receiving harsh criticism in a performance review, an employee pauses, takes a breath, and responds thoughtfully rather than becoming defensive or lashing out.
The ability to understand and share the feelings of another person by recognizing their emotional state, taking their perspective, and responding with appropriate care and concern.
Example: A team leader notices that a usually enthusiastic colleague has become withdrawn and quietly asks if everything is okay, creating space for them to share a personal difficulty.
The proficiency in managing relationships and building networks. It includes the ability to find common ground, build rapport, communicate clearly, inspire and influence others, and manage conflict.
Example: A project manager mediates a disagreement between two team members by acknowledging both perspectives, finding shared goals, and guiding them toward a collaborative solution.
A passion to work for internal reasons beyond money or status, characterized by a strong drive to achieve, optimism even in the face of failure, and organizational commitment driven by purpose.
Example: A software developer stays late to refine the user experience of a product not because of a deadline, but because she genuinely wants to build something that helps people.
A term coined by Daniel Goleman describing when the amygdala triggers an intense emotional response before the rational prefrontal cortex can process the situation, leading to impulsive reactions disproportionate to the stimulus.
Example: A driver who is cut off in traffic immediately honks, shouts, and aggressively tailgates the other car, only to feel embarrassed minutes later when rational thinking returns.
The ability to identify, name, and articulate specific emotions with precision and nuance, moving beyond basic labels like 'good' or 'bad' to distinguish between emotions like frustration, disappointment, and resentment.
Example: Instead of saying 'I feel bad,' a person learns to identify that they feel specifically 'disappointed and undervalued' after being overlooked for a project they wanted to lead.
An educational framework through which children and adults acquire and apply knowledge, skills, and attitudes to develop healthy identities, manage emotions, achieve goals, feel and show empathy, maintain relationships, and make responsible decisions.
Example: A school implements a daily morning check-in where students identify their current emotional state using a feelings chart and share one strategy they will use if they feel frustrated during the day.
More terms are available in the glossary.
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