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Emotional Intelligence And Self-Mastery

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  1. Introduction
    Roadmap to EI and self-mastery
  2. How to learn and use the program
  3. Mind Training
    The science of an effective mind training
    1Topic
  4. How to change responses - A, B, C, D, E of CBT
  5. Objective reframing
    2Topics
  6. Closure, realization, "a-ha!" moment — the final piece of the puzzle
  7. How to find your practice
    4Topics
  8. Emotional Hygiene
    Effective use of mindfulness
    1Topic
  9. Emotional Hygiene
    4Topics
  10. Information hygiene: manage your exposure
    1Topic
  11. Energy management
    5Topics
  12. Evolving self-mastery
    Natural focus and flow
  13. Intuition - three components
  14. Constructive engagement
    1Topic
  15. Clearing self-sabotaging beliefs
    3Topics
Emotional Intelligence And Self-Mastery How to learn and use the program
Lesson 2 of15
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How to learn and use the program

Take one lesson a day. Try to give it your full attention, even if you are listening to a narrated audio during your morning walk, house chores, or commute:

  • reduce distractions
  • try not to engage with extraneous thoughts and emotions
  • and last, but not least, establish compassionate intention

As you listen or read, cross-reference the content with your own perspective and experiences:

  • If you see things differently – reflect on why.
  • If a lesson sounds common sense and supports your views – great. Just be mindful to make sure, not just in theory. Check your actual reactions during real-life interactions.
  • If the text provokes denial (“it is not me!”), it may have triggered a “sore spot.” Delay conclusions, allow the reaction to cool off, and later reflect on it.
  • If the information seems dull and does not resonate with your experiences, it could reflect strong opposing problems. Do not force it. You may want to come back to this lesson later.

Move from both directions:

  1. Understanding – grasp the theory of how the mind works
  2. Feeling – try to experience the positive states in proposed contexts

Some lessons may be used repeatedly as a background for regular fine-tuning, reflection, ideas generation, self-checks, and reminders.

How to practice

Apply lesson ideas and practices to real-life situations – current and past work events, relationships, etc.:

  • reflect on ideas during the day
  • look at situations, people, and yourself from the new perspective
  • be mindful of connected experiences and responses
  • try managing your responses, as per lesson recommendations

Program pace

The program has 30 lessons. Allow around 1 month to complete them.

  • take no more than one lesson a day
  • gain sufficient exposure – complete at least 5 lessons a week
  • it is not a race – if you feel you need to spend more time with a specific lesson – take as many days as you need, until you are comfortable to proceed

Tips

  • If you meditate or do other practices, please continue. Use the program to understand them better and monitor their impact.
  • It may be helpful to journal your thoughts and experiences. Keep track of your insights, problems, and solutions. Or just log anything that comes to mind.