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Yol · 12 Stations · 12 days · Mind & Psychology › Psychology

Build Your Emotional Intelligence

Someone who can name what they feel, pause before reacting, read the people around them, and raise a hard issue without wrecking the relationship.

Your feelings will keep showing up. That's the point. In five-minute Stations you'll see why emotion beats reason to the punch, learn to name it precisely, and steady it without bottling it up. Then you'll practise reading others, listening for what's underneath, and repairing conflict. Expect small daily experiments and real conversations, not a grand transformation.

Naming emotionsSelf-regulationReading othersEmpathic listeningRepairing conflict
Play Station 1 — free, ~5 min, no sign-up →

The road, station by station

0 of 12

  1. 01Your feelings get there before your reasoning does

    ~5 min

    from Emotional Intelligence

    Today’s Station — start →

  2. 02The Rider and the Elephant: Guide, Don't Fight

    locked

    from The Happiness Hypothesis

  3. 03Study your feelings instead of judging them

    locked

    from Permission to Feel

  4. 04Beyond 'stressed': put your feeling on the Mood Meter

    locked

    from Permission to Feel

  5. 05Know what sets you off

    locked

    from Emotional Intelligence 2.0

  6. Milestone

    A week on the Mood Meter

    For seven days, log your emotion on the Mood Meter three times a day (morning, afternoon, evening). Use a precise word each time, not 'fine' or 'stressed'. At the end of the week, read back through your entries and name your top two recurring triggers.

  7. 06The meta-moment: a pause with a picture in it

    locked

    from Permission to Feel

  8. 07Build your self-management toolkit

    locked

    from Emotional Intelligence 2.0

  9. 08Question the story that keeps the feeling burning

    locked

    from The Happiness Hypothesis

  10. Milestone

    Catch a flare-up live

    Catch one real emotional flare-up while it's happening. Take a meta-moment, then use one strategy from your toolkit or reframe the story you're telling yourself. Afterwards, write down what set it off, what you did, how it turned out, and what you'd try differently next time.

  11. 09Read the room before you read the words

    locked

    from Emotional Intelligence 2.0

  12. 10Empathy: Feel With Them, Then Show It

    locked

    from Emotional Intelligence

  13. 11Listen for the need beneath the words

    locked

    from Nonviolent Communication

  14. 12Raise the hard thing without starting a war

    locked

    from Nonviolent Communication

  15. Milestone

    Have the conversation

    Pick one unresolved tension with someone who matters to you and have the real conversation. Listen empathically first, until they feel heard. Then state your observation, feeling, need and request. Afterwards, note how the relationship shifted, even if the change is small.

Start Station 1 — free →