Emotional Intelligence Growth Workbook
Build Self-Awareness • Regulate Emotions • Boost Empathy • Improve Relationships
✍️ Section 1: Self-Awareness Tracker
Objective: Recognize and name emotions, identify patterns and triggers
📅 Daily Emotion Journal
Write a few lines at the end of each day:
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What emotion(s) did I feel today?
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What triggered those feelings?
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How did I react?
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What do I wish I had done instead?
Date | Emotion(s) | Trigger | My Response | What I Learned |
---|---|---|---|---|
🧘♀️ Section 2: Emotional Regulation Tools
Objective: Manage difficult emotions with calm and clarity
🧩 Try These Tools:
✅ Box Breathing
Inhale for 4 → Hold for 4 → Exhale for 4 → Hold for 4
Repeat x3
✅ Mindful Pause
Before reacting, ask yourself:
“Is this helpful? Or just habitual?”
✅ Thought Reframe
Identify distorted thoughts (e.g., "I always mess up") and reframe:
“Even if I made a mistake, I can learn and move forward.”
🧠 Reframing Practice:
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Automatic Thought: _____________________________________
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Emotion Triggered: _____________________________________
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Reframed Thought: ______________________________________
🫂 Section 3: Empathy Builder
Objective: Deepen emotional connection and compassion
🎧 Practice Active Listening:
During your next conversation:
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Maintain eye contact
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Reflect on what you hear
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Avoid interrupting
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Say: “That sounds really tough.” or “I can see why you’d feel that way.”
💬 Use Empathy Phrases:
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“I hear you.”
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“That must be hard.”
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“I may not fully understand, but I’m here for you.”
Reflect:
Who can I show empathy to this week?
🗣️ Section 4: Social Skill Strengthener
Objective: Communicate assertively and build stronger relationships
🎯 Practice Assertive Communication:
✅ Say what you feel + need:
“I felt [emotion] when [event], and I’d appreciate if [request].”
Example:
“I felt overwhelmed when I had to take on extra work. I’d appreciate if we could talk about workload balance.”
📩 Feedback Practice:
Give feedback this week that is:
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Specific (“I noticed…”)
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Constructive (“What could help is…”)
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Respectful (“I value your input…”)
🔥 Section 5: Motivation Alignment
Objective: Connect emotions with meaningful action
🎯 Set a Values-Based Goal:
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What do I care deeply about? ___________________________________
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What’s one goal that aligns with this value? _______________________
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First small step I can take today: ________________________________
🎉 Celebrate Small Wins:
At the end of the week, write:
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One thing I’m proud of: ______________________________
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One thing I want to improve: __________________________
🔄 Section 6: Weekly EQ Reflection
Objective: Review emotional experiences to foster growth
At the end of the week, reflect:
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What did I feel most often? __________________________________
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What was my best emotional response? _______________________
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What could I have done better? ______________________________
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How will I show myself compassion moving forward? ___________
💬 Bonus: Daily EQ Affirmations
Repeat these to rewire emotional responses:
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“I can pause before I react.”
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“All emotions are messengers, not enemies.”
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“I grow stronger every time I reflect and adjust.”