Emotional intelligence: what it is and where you stand

A short explainer on emotional intelligence (EI), followed by a 30-statement self-assessment on a five-point scale. It takes about eight minutes.

What is emotional intelligence?

Emotional intelligence is the ability to recognize, understand and manage your own emotions, and to read and respond well to the emotions of others. The term was introduced by researchers Peter Salovey and John Mayer in 1990 and popularized by Daniel Goleman's 1995 book Emotional Intelligence.

Unlike IQ, EI is generally seen as something you can build with practice. It shows up in how you handle criticism, stress and conflict, how you stay motivated, and how well people feel heard around you.

This guide uses five areas drawn from Goleman's widely taught model.

Inside you
1

Self-awareness

Knowing what you feel, why you feel it, and how it affects your behavior. It includes an honest, respectful view of your strengths and limits.

2

Self-management

Keeping emotions in balance under stress, pausing before reacting, taking feedback in stride, and adapting when things change.

3

Motivation and growth

Drive that comes from within: setting goals, following through, learning from mistakes and keeping a hopeful outlook on the future.

Between you and others
4

Empathy

Sensing what others feel, listening for what is not said, and understanding perspectives that differ from your own.

5

Relationship skills

Communicating clearly, giving feedback others can hear, handling disagreement well and working with different kinds of people.

Know the limits. This is an informal self-report tool for reflection. It is not a validated psychometric test, is not affiliated with any commercial EI instrument, and should not be used for hiring, screening or clinical purposes. How you rate yourself is not always how others experience you, so consider sharing your results with someone you trust.

Self-assessment

Rate how well each statement describes you. Think about how you usually are over the past few months, rather than your best or worst days. There are no right answers, and honest ratings give you the most useful results.

1 = Strongly disagree  ·  2 = Disagree  ·  3 = Neutral  ·  4 = Agree  ·  5 = Strongly agree

Your emotional intelligence profile

Overall score

This is a self-reported snapshot meant for reflection. Scores shift with mood, stress and circumstances, so retake it in a few months to see how you grow.