Emotional Intelligence 2.0

This chapter expands on the discussion of self-awareness through the concept of self-management: using awareness of one’s emotions to choose words and actions deliberately. The authors argue that strong self-management prevents “emotional hijackings” and supports adaptability, initiative, and goal achievement. They present 17 strategies, each illustrated through examples: breathing deeply to calm the nervous system, making an “Emotion vs. Reason” list to balance judgment (104), making goals public to ensure accountability, using delay tactics like counting to 10 or sleeping on decisions, learning from skilled self-managers, smiling to influence mood, and setting aside time for problem-solving. Other strategies include controlling negative self-talk, visualizing success, improving sleep hygiene, focusing on freedoms rather than limitations, staying synchronized in body language and tone, seeking unbiased third-party perspectives, learning from all interactions, scheduling mental recharges, and anticipating change.

The chapter’s evidence relies on behavioral scenarios, workplace dynamics, interpersonal conflicts, and research references to make the techniques accessible. Bradberry and Greaves deliver an actionable sequence of tools that move from immediate, in-the-moment regulation to long-term habit formation. The practical framing and step-by-step nature of the advice invite readers to visualize how they could apply each strategy in real situations, whether by calming down before a difficult conversation or preparing mentally for anticipated changes.