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7 Ways to Measure Emotional Intelligence

7 Ways to Measure Emotional Intelligence

Emotional Intelligence, the measure of which is referred to as EQ, is often compared to our Intelligence Quotient or IQ. But what is the difference? IQ measures a person’s reasoning ability while EQ measures how one manages their emotions. Have you ever met someone who’s intellect was off the charts, but they lacked in the area of emotions? Below you will find 7 areas that are part of the measurement of EQ. These are based on research and chronicled in the books from EQ experts, Daniel Goleman and Travis Bradberry.

1. You Are Self-Aware

According to Bradberry, being self-aware is your ability to accurately perceive your emotions and stay aware of them as they happen.” This self-awareness is important for you to be able to quickly react and adjust in a given situation.

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2. You have self-control

Controlling your emotions is key in emotional intelligence. You need to be able to act to act and react based on the situation and not on how you are feeling in that moment. Reacting based on how you feel can come with some not so appealing consequences.

3. You are empathetic

We previously talked about being self-aware. Well, being empathetic takes awareness one step further. Being empathetic is being aware of the emotions of others. You do this by listening carefully and tuning into the non-verbal clues those around you are giving. This gives you the opportunity to build a closer relationship and allows them to related better to you.

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4. You effectively manage change

Change is a simple fact of life. How you react to the change is a measure of your EQ and can set you apart from your peers. The one that is able to see the change, adjust to it, help others adjust, and create a positive outcome, will be the one others will look to when future changes occur. If you are a leader or looking to be one, this skill is critical.

5. You don’t dwell on the past

If you are stretching yourself reaching for success, you will have some failures. That is part of the price for success. Your emotional intelligence and future success will be measured by how you react to that failure. Do you stay stuck in the label of being a failure or do you rise from the ashes of that failure; a smarter and more confident individual?

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6. You control your thoughts

Much research has been done to show that we do indeed talk to ourselves. How we talk to ourselves is a measure of our emotional intelligence. How is your self-talk? Do you berate yourself or put yourself down or do you keep a positive attitude and say the words that will keep you moving forward in a positive direction? Part of your success will come down to the things you say to yourself each day. Take the time to control how you think, and since you will being talking to yourself anyway, why not make the words you speak be inspiring.

7. You pay attention

In 1997, the phrase Weapons of Mass Distraction was coined by the movie comedy with the same name. Today, the weapons of mass distraction come in many forms including texts, emails, and social media. How are you managing these distractions? Are you able to focus for an extended period of time without being tempted to look at your phone or emails? How effective you are at paying attention is a factor that goes into determining your emotional intelligence and the amount you can accomplish throughout each day. Those with a higher EQ accomplish more by not allowing distractions to impair their focus.

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Conclusion

You have learned what emotional intelligence is, how it is measured, and why it is important to your success. Whether you are new to the study of emotional intelligence or a seasoned veteran, we all have the ability and choice to continue to increase our EQ. I hope you take these lessons and apply them to your own life.

Featured photo credit: Intellect/Perception/ Miguel Tejada-Flores via flickr.com

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Last Updated on December 10, 2019

5 Smart Reasons to Start Journal Writing Today

5 Smart Reasons to Start Journal Writing Today

Here’s the truth: your effectiveness at life is not what it could be. You’re missing out.

Each day passes by and you have nothing to prove that it even happened. Did you achieve something? Go on a date? Have an emotional breakthrough? Who knows?

But what you do know is that you don’t want to make the same mistakes that you’ve made in the past.

Our lives are full of hidden gems of knowledge and insight, and the most recent events in our lives contain the most useful gems of all. Do you know why? It’s simple, those hidden lessons are the most up to date, meaning they have the largest impact on what we’re doing right now.

But the question is, how do you get those lessons? There’s a simple way to do it, and it doesn’t involve time machines:

Journal writing.

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Improved mental clarity, the ability to see our lives in the big picture, as well as serving as a piece of evidence cataloguing every success we’ve ever had; we are provided all of the above and more by doing some journal writing.

Journal writing is a useful and flexible tool to help shed light on achieving your goals.

Here’s 5 smart reasons why you should do journal writing:

1. Journals Help You Have a Better Connection with Your Values, Emotions, and Goals

By journaling about what you believe in, why you believe it, how you feel, and what your goals are, you understand your relationships with these things better. This is because you must sort through the mental clutter and provide details on why you do what you do and feel what you feel.

Consider this:

Perhaps you’ve spent the last year or so working at a job you don’t like. It would be easy to just suck it up and keep working with your head down, going on as if it’s supposed to be normal to not like your job. Nobody else is complaining, so why should you, right?

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But a little journal writing will set things straight for you. You don’t like your job. You feel like it’s robbing you of happiness and satisfaction, and you don’t see yourself better there in the future.

The other workers? Maybe they don’t know, maybe they don’t care. But you do, you know and care enough to do something about it. And you’re capable of fixing this problem because your journal writing allows you to finally be honest with yourself about it.

2. Journals Improve Mental Clarity and Help Improve Your Focus

If there’s one thing journal writing is good for, it’s clearing the mental clutter.

How does it work? Simply, whenever you have a problem and write about it in a journal, you transfer the problem from your head to the paper. This empties the mind, allowing allocation of precious resources to problem-solving rather than problem-storing.

Let’s say you’ve been juggling several tasks at work. You’ve got data entry, testing, e-mails, problems with the boss, and so on—enough to overwhelm you—but as you start journal writing, things become clearer and easier to understand: Data entry can actually wait till Thursday; Bill kindly offered earlier to do my testing; For e-mails, I can check them now; the boss is just upset because Becky called in sick, etc.

You become better able to focus and reason your tasks out, and this is an indispensable and useful skill to have.

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3. Journals Improve Insight and Understanding

As a positive consequence of improving your mental clarity, you become more open to insights you may have missed before. As you write your notes out, you’re essentially having a dialogue with yourself. This draws out insights that you would have missed otherwise; it’s almost as if two people are working together to better understand each other. This kind of insight is only available to the person who has taken the time to connect with and understand themselves in the form of writing.

Once you’ve gotten a few entries written down, new insights can be gleaned from reading over them. What themes do you see in your life? Do you keep switching goals halfway through? Are you constantly dating the same type of people who aren’t good for you? Have you slowly but surely pushed people out of your life for fear of being hurt?

All of these questions can be answered by simply self-reflecting, but you can only discover the answers if you’ve captured them in writing. These questions are going to be tough to answer without a journal of your actions and experiences.

4. Journals Track Your Overall Development

Life happens, and it can happen fast. Sometimes we don’t take the time to stop and look around at what’s happening to us at each moment. We don’t get to see the step-by-step progress that we’re making in our own lives. So what happens? One day it’s the future, and you have no idea how you’ve gotten there.

Journal writing allows you to see how you’ve changed over time, so you can see where you did things right, and you can see where you took a misstep and fell.

The great thing about journals is that you’ll know what that misstep was, and you can make sure it doesn’t happen again—all because you made sure to log it, allowing yourself to learn from your mistakes.

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5. Journals Facilitate Personal Growth

The best thing about journal writing is that no matter what you end up writing about, it’s hard to not grow from it. You can’t just look at a past entry in which you acted shamefully and say “that was dumb, anyway!” No, we say “I will never make a dumb choice like that again!”

It’s impossible not to grow when it comes to journal writing. That’s what makes journal writing such a powerful tool, whether it’s about achieving goals, becoming a better person, or just general personal-development. No matter what you use it for, you’ll eventually see yourself growing as a person.

Kickstart Journaling

How can journaling best be of use to you? To vent your emotions? To help achieve your goals? To help clear your mind? What do you think makes journaling such a useful life skill?

Know the answer? Then it’s about time you reap the benefits of journal writing and start putting pen to paper.

Here’s what you can do to start journaling:

Featured photo credit: Jealous Weekends via unsplash.com

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