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You want to improve your emotional intelligence. How can you use your mobile device to help?

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Emotional intelligence (EQ) is the ability to understand and manage your own emotions, as well as those of others. It can help you communicate better, build stronger relationships, and cope with stress. But how can you improve your EQ skills, especially if you don't have much time or access to professional coaching? One possible solution is to use your mobile device as a tool for learning, practicing, and enhancing your EQ. Here are some ways you can do that.

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Kelley Russell-DuVarney, MA, PCC

Executive Coaching with an emphasis on vitality and learning to drive performance.

1 Assess your EQ level

The first step to improving your EQ is to know where you stand. You can use your mobile device to take online assessments that measure your EQ competencies, such as self-awareness, self-regulation, empathy, social skills, and motivation. Some examples of free EQ tests are the Emotional Intelligence Test by Psychology Today, the EQ-i 2.0 by MHS Assessments, and the Emotional Intelligence Quiz by Mind Tools. These tests can give you a baseline score and feedback on your strengths and weaknesses.

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Rahul Adari

Building zapfix.ai - The AI IT Assistant | Manager, Mac | MDM | Jamf | Kandji | Intune | Workspace One | Windows | Security | at TTEC
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Improving your emotional smarts with your phone is totally doable! Start by downloading apps that help you chill out and get zen, like those meditation ones or ones that track your mood swings. Joining online groups where folks talk about feelings can be super helpful too. Don't forget to listen to podcasts or audiobooks about emotions - they're like free therapy sessions! Set reminders on your phone to do stuff that boosts your mood, like saying thanks or taking deep breaths. And hey, if you need some serious help, there are apps for online therapy sessions too.

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??Octavio Rodríguez

Senior Desktop Engineer | 11x Microsoft MVP (Security & Endpoint Management) | 5x MCT | Modern Workplace Expert | 6x Windows Insider MVP | LinkedIn Learning Instructor | Certified Android Enterprise
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Improving emotional intelligence involves developing self-awareness, self-regulation, social awareness, and relationship management skills. While your mobile device can't directly enhance these skills, it can be a useful tool to support your efforts. Here are some ways you can use your mobile device to improve emotional intelligence: Mindfulness and Meditation Apps: Install mindfulness and meditation apps such as Headspace, Calm, or Insight Timer. These apps offer guided meditation sessions, breathing exercises, and mindfulness practices to help you develop self-awareness, manage stress, and enhance emotional regulation. Journaling Apps: Use journaling apps like Day One or Journey to reflect on your thoughts, emotions, and experiences.

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Miguel ángel Vite Martinez

Ingeniero en Biotecnología | Consultor Ambiental | Apasionado por la Educación STEM y la Divulgación Científica, Profesor de Matemáticas, divulgador de Ciencias en Ideas en prototipo digital
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Es importante cuidar nuestro relación entre la tecnología, sobre todo saber nuestro grado de inteligencia emocional, autoconciencia, regulación y empatía dado a que estamos sobre estimulados esto nos permite modelar nuestras fortalezas y debilidades

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2 Learn from EQ experts

The next step is to learn from the experts who have studied and applied EQ in various fields and contexts. You can use your mobile device to access a wealth of resources that can teach you the concepts, principles, and strategies of EQ. For example, you can watch TED talks, listen to podcasts, read blogs, or enroll in online courses that cover topics such as emotional awareness, emotional regulation, emotional expression, emotional intelligence in leadership, emotional intelligence in relationships, and emotional intelligence in the workplace.

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3 Practice EQ skills

The third step is to practice your EQ skills in real-life situations. You can use your mobile device to help you monitor, manage, and improve your emotions and interactions with others. For example, you can use apps that can help you track your mood, record your thoughts, set goals, meditate, relax, or cope with anxiety. You can also use apps that can help you communicate better, such as apps that can help you give feedback, resolve conflicts, negotiate, persuade, or influence others.

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Kelley Russell-DuVarney, MA, PCC

Executive Coaching with an emphasis on vitality and learning to drive performance.
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Once you identify the EQ skills you want to improve there are easy ways to use your phone to support your efforts: ?set a daily reminder to nudge the new behavior along ?create a playlist that evokes a related feeling ?bookmark articles, videos, and podcasts on EQ ?place a picture or quote on your screen to remind ?use the notes section to reflect daily on your efforts

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4 Get feedback on your EQ

The fourth step is to get feedback on your EQ performance and progress. You can use your mobile device to solicit and receive feedback from others who can give you honest and constructive opinions on your EQ skills. For example, you can use apps that can help you create and send surveys, quizzes, or polls to your colleagues, friends, or family members. You can also use apps that can help you join online communities, forums, or groups where you can share your experiences, challenges, and achievements with other EQ learners.

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5 Challenge yourself with EQ games

The fifth step is to challenge yourself with EQ games that can test and improve your EQ abilities. You can use your mobile device to play games that can stimulate your brain, enhance your memory, boost your creativity, or sharpen your problem-solving skills. You can also play games that can help you recognize, interpret, and respond to different emotions, facial expressions, body language, or social cues. Some examples of EQ games are The Emotional Intelligence Game by EI Games, Emotions by Peak, and Mood Meter by Yale Center for Emotional Intelligence.

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6 Celebrate your EQ success

The sixth and final step is to celebrate your EQ success and reward yourself for your efforts and achievements. You can use your mobile device to acknowledge and appreciate your EQ growth and development. For example, you can use apps that can help you create and share your EQ portfolio, journal, or resume. You can also use apps that can help you celebrate your EQ milestones, achievements, or awards with others who support and encourage you.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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You want to improve your emotional intelligence. How can you use your mobile device to help?

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1 Assess your EQ level

2 Learn from EQ experts

3 Practice EQ skills

4 Get feedback on your EQ

5 Challenge yourself with EQ games

6 Celebrate your EQ success

7 Here’s what else to consider

Mobile Devices

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