Tips for improving emotional intelligence
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I keep on hearing about “emotional intelligence,” how do I harness it?
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The practice of emotional intelligence begins with mindfulness skills. Taking even a minute to check in with how you are feeling can have a tremendous impact when practiced consistently. Like a muscle, mindfulness is a skill that you can develop over over time that allows you to engage with your emotions differently.
Using the STOPP technique to improve emotional intelligence
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You can grow your self-awareness by creating a habit of self-reflection. At the end of each day, spend 10 to 15 minutes of time reflecting on how the day went: what went well, what did not, the role you played, and what you want to do about it moving forward. Consider automating this micro-habit using Quimby.
Increase self-regulation by being aware of how you are feeling. Pause and slow down before you respond. Use the STOPP technique:
Slow down; do not act immediately.
Take a deep breath.
Observe what you are thinking now.
Pull back. Zoom out. See the big picture.
Practice skills and techniques that you determine are best for you.
Improve your social awareness by practicing being in the present moment. Quiet your mind, and be attentive to others’ words and reactions. Remember: seek first to understand and then to be understood.
You can strengthen your relationship management by being interested and curious in others. This breaks down to paying attention when others are speaking, putting your phone away, treating others how you’d like to be treated, and taking feedback with grace. It also means not avoiding a situation when conflict might arise. It’s always better to deal with a conflict sooner than letting it fester.
How does emotional intelligence affect your bottom line?
In case you’re a numbers person, here are some statistics that highlight the quantifiable importance of emotional intelligence in a work place:
People with a high emotional intelligence and an average IQ outperform those with the highest IQs 70% of the time.
90% of top performers have high emotional intelligence. On the flip side, only 20% of low performers have high emotional intelligence.
People with high degrees of emotional intelligence make more money — on average $29,000 more per year — than those with low emotional intelligence.
The link between emotional intelligence and earnings was found to be direct. For every increase in emotional intelligence, pay increases by $1,300 annually (in all industries, at all levels, and in every region of the world).
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Taking the first step in building emotional intelligence
Cultivating emotional intelligence begins with regular practice of mindfulness skills. Leverage the powers of the desktop app Quimby to automate these important micro-habits and improve emotional intelligence to be a more effective team member.
