Recognizing emotions
Once a day, name a feeling, its intensity, and the event or interpretation that preceded it.
Your own report distinguishes recent behavior from scenario choices.Illustrative report structure
Recognize the feeling. Choose the next step.
This example illustrates the report format; it is not a real person’s result.
Understanding emotions
In a difficult moment, write two plausible explanations for the feeling before deciding what it means.
Your own report distinguishes recent behavior from scenario choices.Managing your response
Before responding under pressure, pause, name your goal, and choose one action you can take deliberately.
Your own report distinguishes recent behavior from scenario choices.Responding to other people
In one conversation, reflect back what you heard and ask what would help before offering advice.
Your own report distinguishes recent behavior from scenario choices.