Journaling is one of the best ways to build emotional intelligence.

Here are emotional intelligence-focused journaling prompts.

💭 Self-Awareness (Understanding Your Emotions)

1. What emotions did I feel today? When did I feel them?

2. What triggered a strong emotional response in me recently? Why do I think it affected me that way?

3. When did I feel most at peace this week? What contributed to that feeling?

4. What patterns do I notice in how I react to stress or conflict?

5. What emotion do I struggle to express or even recognize? Why might that be?

   
   

   

   
   

🧘 Self-Management (Handling Your Emotions)

1. What situation tested my patience recently? How did I respond? How could I have responded better?

2. What helps me stay calm when things go wrong?

3. Did I say or do something I later regretted? What could I do differently next time?

4. How do I usually deal with frustration or disappointment? Is it healthy?

5. What small thing can I do tomorrow to improve how I manage my emotions?

   
   

❤️ Empathy (Understanding Others’ Feelings)

1. Who did I connect with today? What might they have been feeling?

2. Did someone express a feeling I didn’t understand? What could I ask or do to learn more?

3. When have I felt misunderstood? How can I avoid making others feel that way?

4. Who in my life is going through something hard? How can I support them without trying to “fix” them?

5. When have I judged someone too quickly? What might have been going on beneath the surface for them?

   
   

🤝 Relationship Skills (Building Stronger Connections)

1. Did I have a difficult conversation recently? What went well, and what could I improve?

2. What’s one thing I appreciate about someone close to me? Have I told them?

3. Who drains my energy, and why? What boundaries might help?

4. What kind of friend/partner/colleague do I want to be? Am I living up to that?

5. Who makes me feel safe and heard? What do they do that helps me feel that way?

   
   

🔁 Self-Growth (Putting It All Together)

1. What did I learn about myself this week?

2. How have I changed emotionally in the past year?

3. What emotional habit am I ready to let go of?

4. What would emotional maturity look like for me in the next year?

5. What’s one step I can take this week to be more emotionally intelligent?

Do you want a 30 day journaling plan? click here

or a PDF Version?

30-Day_Emotional_Intelligence_Journaling_Challenge.pdf

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