Build Your Emotional Intelligence

Social & CommunicationIntermediateAnywhere

90 minutes

5 steps

·Intermediate

After 90 min: Recognize and manage your emotions and develop deeper empathy for others

What you need

self-reflection journalemotional awareness

The 90-Minute Plan

Name Your Emotions0–15 min

Build emotion vocabulary. Understand the difference between sad, disappointed, frustrated, ashamed.

Understand Triggers15–35 min

Keep a journal of emotional reactions. Identify what consistently triggers strong emotions in you.

Develop Self-Regulation35–55 min

Learn breathing, grounding, and pause techniques. Create space between trigger and response.

Empathy Building55–75 min

Practice perspective-taking. In conflicts, ask 'What might they be feeling?' Build genuine understanding.

Apply in Relationships75–90 min

Use emotional intelligence in work and personal relationships. Notice improved connections.

Pro Tip

Emotional intelligence is the biggest predictor of success in relationships and careers.

90 min·5 steps

After 90 min: You'll transform conflicts into opportunities for deeper understanding and stronger relationships.

7,800

see the plan

90 min·5 steps

After 90 min: Resolve disagreements constructively while maintaining relationships and respect

3,900

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90 min·5 steps

After 90 min: Navigate challenging conversations with honesty, empathy, and clear outcomes

3,600

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90 min·5 steps

After 90 min: You'll save thousands annually on purchases and earn more in salary through confident negotiation.

8,700

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