Self-awareness, Keep a daily emotion journal — reflect on what triggered your feelings, Pause to label emotions before reacting: "Am I frustrated, disappointed, or tired?", Notice physical signals of emotions (e.g. tense shoulders = stress), Self-regulation, Practice deep breathing or grounding exercises when upset, Use positive self-talk to replace unhelpful thoughts, Learn to “pause before responding” - give yourself space to choose your reaction, Self-motivation, Set short- and long-term goals that are meaningful to you, Celebrate small progress milestones to stay focused, Create a vision board or reminder of your “why”, Social awareness, Practise active listening: focus on the speaker without interrupting, Watch body language and tone — not just words, Ask open-ended questions to understand others’ perspectives, Social skills, Practise starting conversations with new people, Role-play giving and receiving constructive feedback, Join group projects or leadership roles to build collaboration skills

Improving emotional intelligence

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