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:

  • What emotion(s) did I feel today?

  • What triggered those feelings?

  • How did I react?

  • 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:

  • Automatic Thought: _____________________________________

  • Emotion Triggered: _____________________________________

  • Reframed Thought: ______________________________________


🫂 Section 3: Empathy Builder

Objective: Deepen emotional connection and compassion

🎧 Practice Active Listening:

During your next conversation:

  • Maintain eye contact

  • Reflect on what you hear

  • Avoid interrupting

  • Say: “That sounds really tough.” or “I can see why you’d feel that way.”

💬 Use Empathy Phrases:

  • “I hear you.”

  • “That must be hard.”

  • “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:

  • Specific (“I noticed…”)

  • Constructive (“What could help is…”)

  • Respectful (“I value your input…”)


🔥 Section 5: Motivation Alignment

Objective: Connect emotions with meaningful action

🎯 Set a Values-Based Goal:

  • What do I care deeply about? ___________________________________

  • What’s one goal that aligns with this value? _______________________

  • First small step I can take today: ________________________________

🎉 Celebrate Small Wins:

At the end of the week, write:

  • One thing I’m proud of: ______________________________

  • 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:

  1. What did I feel most often? __________________________________

  2. What was my best emotional response? _______________________

  3. What could I have done better? ______________________________

  4. How will I show myself compassion moving forward? ___________


💬 Bonus: Daily EQ Affirmations

Repeat these to rewire emotional responses:

  • “I can pause before I react.”

  • “All emotions are messengers, not enemies.”

  • “I grow stronger every time I reflect and adjust.”

 

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