Emotional Intelligence 2.0 deck 2 Flashcards
Check yourself (SA)
Your physical appearance always gives good clues about how you feel. Observe your facial expressions, body language, clothes, etc
Spot your emotions in books, music, movies (SA)
Art that you identify with can offer further clues about your emotions. Consider which of these things grabs your attention, and ask yourself why
Seek feedback (SA)
Because your understanding of your emotions is limited by your one perspective, getting feedback from others is invaluable. Ask others for specific examples and look for similarities in different people’s answers
Get to know yourself under stress (SA)
Oxygen goes first to your body’s vital functions, then to complex functions that help you stay calm. Learning correct breathing technique and consciously focusing on it when you’re stressed is simple and often-repeated advice, but it is crucial
Create an emotion vs. reason list (SM)
Make a habit of creating a list whenever your emotions and reasoning are in conflict, with your emotions on one side and rational reasons on the other. Use the list to identify which emotions aren’t valid considerations, and which ones offer important cues that your reason may have missed
Make your goals public (SM)
Because most of self-management is a matter of motivation, by making your goals public you can harness the motivation of the expectations of others. Share the right goals with the right people who will keep you accountable for each one
Count to ten (SM)
Use this basic self-management trick to re-engage your rational mind when necessary. You can do something else like take a drink to get the same effect and give yourself those few moments
Sleep on it (SM)
When you don’t know what to do, time will often give you clarity by allowing emotions to run their course and settle down before you make a decision
Talk to a skilled self-manager (SM)
Ask a skilled self-manager about his or her self-management processes in order to gain insights to modify your own behavior
Smile and laugh more (SM)
Because changing your external expression can influence your internal mood, forcing yourself to smile can counteract a negative mood
Set aside some time in your day for problem-solving (SM)
Simply put 15 minutes on your schedule to stop the flurry of activity and emotion, and take time to think without the disturbance of your phone or computer
Take control of your self-talk (SM)
The average person has about 50,000 thoughts per day, each of which trigger chemical reactions in your brain that influence your emotions and behavior. You usually don’t notice this, but you can improve your self-management by identifying negative self-talk (I always, I never, I’m an idiot, it’s their fault, etc.) and replacing it with healthier thoughts (sometimes I make that mistake, I accept responsibility, etc.)
Visualize yourself succeeding (SM)
Because your brain reacts the same way to visualizing something as it does to you actually experiencing it, visualization is a simple but powerful tool to prime yourself for success. Take the time each night before you go to bed and visualize yourself acting the way you’d like in situations that you’ve had difficulty with in the past, or might have difficulty with the next day
Clean up your sleep hygiene (SM)
You need 20 minutes of natural morning sunlight each day to reset your biological clock. Avoid caffeine after breakfast (caffeine stays in your system for 12 hours), screens for two hours before bed (the blue light prevents production of hormones needed for sleep), and activities such as working or watching TV in bed (which prevent your brain from cuing your body to sleep when you’re in bed)
Focus your attention on your freedoms rather than your limitations (SM)
Take accountability for what you can influence in any situation (such as your own attitudes and reactions), instead of worrying about things beyond your control
