From EGO to EQ ... 7 Science-Backed Hacks

Tired, bored, or frustrated by the ‘EGO dance’ at work… or maybe at home?

Today, let’s flip the script!

Here are 7 science-backed (and surprisingly easy) EQ tips you can use right now.

Just do it!

1. Step Up Your Emotion Vocab!🙊

Only 36% of people worldwide have high EQ, and a big reason is our limited emotional vocabulary.

Instead of “I’m stressed,” try “I’m overwhelmed by deadlines but excited about my progress.” Tools like Plutchik’s Wheel of Emotions help you get specific. DM me for this resource, and a video showing you how to use it!

2. Practice Intellectual Humility🗣️

Being open to being wrong (yes, really!) boosts EQ. Next disagreement? Pause and ask, “Could I be missing something?” or “What can I learn from this person’s view?” Empathy and interpersonal skills: unlocked!

3. Mini Emotional Check-Ins💟

‍Not a fan of mirrors? Set 5 alarms on your phone for mini check-ins. Or, when washing your hands, look in the mirror and ask: “What am I feeling right now?” and “Where do I feel it in my body?” Over time, this builds self-awareness—the foundation of EQ.

Want a tech-enabled, gamified way to build EQ for your Team / Organisation? DM me for info on Mygrow!

4. Channel Curiosity (Not Just Calm…which can be soooo boring!)❓

Curiosity is a secret EQ booster. Studies show recalling curiosity increases your energy by 20% more than happiness! I love, love, love this Stat! This weekend, ask open-ended questions, try something new, and get curious—it’s more fun than just “staying calm.”

5. Read Fiction to Boost Empathy📚

‍Want to relax and grow EQ? Read a novel! Literature with rich characters helps you see the world through others’ eyes. Even a short story can deepen your empathy. Bonus: digitally detox for an hour before you go ‘lala’ and your brain will thank you for doing this tomorrow!

6. Mindfulness—Start Small (Wiggle Your Toes!)❇️

‍No expensive retreat needed. Wiggle your toes in your shoes, take a deep breath, and notice how you feel. Even one mindful minute before a tough conversation helps you respond, not react.

7. Feedback—Still the Breakfast of Champions!🙄‍

95% of us think we’re self-aware, but only 10–15% actually are.

Ask someone you trust: “How do I react under stress?” or “What’s one way I could be a better listener?” Honest feedback = fast-track to growth.

💑 EQ isn’t just about managing feelings—it’s about being curious, humble, and intentional in how you connect with yourself and others.

Try these 7 hacks this weekend and notice the shift in your mood, your conversations, and your connections!

We all need a little more Emotional Agility in these very tricky and turbulent times!