Increasing Self-Awareness: Exclusive Excerpt - TalentSmartEQ (2022)

Susan Albers: I recently had the pleasure of speaking with Travis Bradberry, coauthor of the bestselling book, Emotional Intelligence 2.0. The book is a fantastic, easy to read, skill-based book that gives you specific tips for raising your emotional intelligence. One of my areas of interest is mindfulness, emotional intelligence and self-awareness. So, I couldn’t resist learning more from Travis Bradberry, the author of this book. The first section of Emotional Intelligence 2.0 is about boosting your self-awareness, which is also a core skill of mindfulness.

Susan Albers: Does self-awareness come first because it is the most important skill or are the four strategies equally important? Also, what would be the first step you would recommend to someone who wants to become more self-aware?

Travis Bradberry: They are all important, but when you’re lacking self-awareness it can really hold you back from picking up the other skills. The only way to genuinely understand your emotions so that you can manage them effectively is to spend enough time thinking through them to figure out where they come from and why they are there. Emotions always serve a purpose. Emotions always come from somewhere. They are reactions to the world around you. Many times emotions seem to arise out of thin air, and it’s important to understand why something gets a reaction out of you. Self-awareness is not about discovering deep, dark secrets or unconscious motivations, but, rather, it comes from developing a straightforward and honest understanding of what makes you tick. People high in self-awareness are remarkably clear in their understanding of what they do well, what motivates and satisfies them, and which people and situations push their buttons.

To become self-aware, you need a great deal of high-quality, objective feedback on your emotions and yourbehavior. If you have people in your life that can do this constructively, that’s great. It’s also highly unusual.

That’s never an easy conversation to have. There’s a much easier way to get the feedback you need and that’s through an emotional intelligence test. The Emotional Intelligence 2.0 book includes access to our Emotional Intelligence Appraisal test for this very purpose. The test gives you a clear picture of your emotional intelligence strengths and weaknesses, and this is something that you can do privately. Even though TalentSmartEQ sells the test separately from the book for $40, we decided to include a passcode to the test with each copy because getting tested is essential to increasing your self-awareness and increasing your self-awareness is essential to increasing your emotional intelligence. We have to walk our talk on this one, even if it means giving readers a really nice perk with the book.

Susan Albers: We often think about emotional intelligence in the context of business success. Briefly explain how it can help you in everyday life.

Travis Bradberry: The daily challenge of dealing effectively with emotions is critical because our brains are hard-wired to give emotions the upper hand. Since our brains are wired to make us emotional creatures, your first reaction to an event is always going to be an emotional one. You have no control over this part of the process. You do control the thoughts that follow an emotion, and you have a great deal of say in how you react to an emotion—as long as you are aware of it. Some experiences produce emotions that you are easily aware of; other times emotions may seem nonexistent. When something generates a prolonged emotional reaction in you, it’s called a “trigger event.” Your reactions to your triggers are shaped by your personal history, which includes your experience with similar situations. As your EQ skills grow, you learn to spot your triggers and practice productive ways of responding to them that will become habitual.

Over the last decade we’ve tested more than 500,000 people to explore the role emotions play in daily living. We’ve learned how people see themselves versus what others see in them, and we’ve observed how various choices affect quality of life.

Despite the growing focus on emotional intelligence, a global deficit in understanding and managing emotions remains. Only 36 percent of the people we’ve tested are able to accurately identify their emotions as they happen. This means that two thirds of us are typically controlled by our emotions and are not yet skilled at spotting them and using them to our benefit. Emotional awareness and understanding are not taught in school. We enter adulthood knowing the three Rs, but too often we lack the skills to manage our emotions in the heat of the challenging problems that we face every day.

Susan Albers: One of your suggestions is to Watch EQ at the Movies. Are there any current movies that you think are a great example of EQ in action?

Travis Bradberry: The Descendants with George Clooney has some compelling examples of people who struggle between letting their emotions and their reason drive their behavior. In addition to the choices Clooney’s character makes, there are some interesting interactions between him and his daughters that have strong emotional undercurrents that fly in the face of the obvious, rational reasons for how they respond to each other. We licensed clips from some recent films that illustrate emotional intelligence beautifully, and included these in the e-Learning activities that come with the test that comes with the Emotional Intelligence 2.0 book. There’s a great scene with Jake Gylenhal from October Sky, Will and Jaden Smith from The Pursuit of Happyness, Julia Roberts from Erin Brockovich, and Paul Rudd and Elizabeth Banks from Role Models.

Susan Albers: Sometimes my clients and readers of my books feel skeptical that they can really change. When you hear this kind of skepticism, how do you respond?

Travis Bradberry: TheEmotional Intelligence Appraisal test results pinpoint the strategies from the book that will increase your emotional intelligence the most. I send skeptics right to these strategies. They are so specific and so easy to implement that people have little to lose in trying them. Most of the strategies don’t take any extra time out of your day, they just require responding to existing events differently. I find that people try the strategies and they are hooked right away because they see immediate improvement. So much of emotional intelligence comes down to your awareness and your perspective that change happens quickly once you see things properly.

Susan Albers: You mention four strategies—self-awareness, self-management, social awareness, relationship management. Is there one of these strategies that seems more difficult than the others for people to boost?

Travis Bradberry: Social awareness is a tough one for a lot of people to increase because to be socially aware, you have to spot and understand people’s emotions while you’re right there in the middle of it—a contributing, yet astutely aware, participant in the interaction.

Listening and observing are the most important elements of social awareness. To listen well and accurately observe what’s going on around you, you have to stop bad habits. You have to stop talking, stop the monologue that’s running through your mind, stop anticipating the point the other person is about to make, and stop thinking ahead to what you are going to say next. It takes practice to really watch people as you interact with them, to get a good sense of what they are thinking and feeling.

Thank you Travis Bradberry for writing a useful, interesting book and teaching us about emotional intelligence! Seewww.TalentSmartEQ.comfor more information.


What is increasing self-awareness? ›

Self-awareness is simply the habit of paying attention to our own minds—our thoughts, emotions, and behaviors. And like any habit, it can be improved with time and a little practice.

What is the best way to increase self-awareness? ›

5 Ways to Become More Self-Aware
  1. Meditate. Yes, meditate. ...
  2. Write down your key plans and priorities. One of the best ways to increase self-awareness is to write down what you want to do and track your progress. ...
  3. Take psychometric tests. ...
  4. Ask trusted friends. ...
  5. Get regular feedback at work.
11 Feb 2015

What are the 4 components of self-awareness? ›

Key areas for self-awareness include our personality traits, personal values, habits, emotions, and the psychological needs that drive our behaviors.

What is the importance of self-awareness? ›

When we are more self-aware we are better at understanding ourselves. We are then able to identify changes we want to make and recognise our strengths so we can build on them. Self-awareness is often a first step to goal setting. This includes admitting when you don't have the answer and owning up to mistakes.

What are the two 2 types of self-awareness? ›

There are two types of self-awareness: private and public. Private self-awareness is when people are aware of something about themselves that others might not be — like being anxious about reading out loud. Public self-awareness is when people are aware of how others see them.

What are the three steps to build self-awareness? ›

3 Steps to Becoming More Self-Aware
  1. Questioning. Socrates discovered over two millennia ago that questions are a righteous place to begin a quest for knowledge. ...
  2. Becoming mindful. ...
  3. Taking action.

What is a good example of self-awareness? ›

We'll cover some of these examples in-depth here: Being able to focus on something positive when in a negative situation. Being able to recognize a bad habit and the effect it can have on you. Learn about your emotional triggers, so you can better deal with negative emotions like anger or hate.

What are 4 benefits of being self-aware? ›

Benefits of developing self-awareness:
  • Being better able to manage and regulate your emotions.
  • Better communication.
  • Better decision-making skills.
  • Improved relationships.
  • Higher levels of happiness.
  • More confidence.
  • Better job satisfaction.
  • Better leadership skills.
27 Jan 2022

What is self-awareness in simple words? ›

Self-awareness is the ability to focus on yourself and how your actions, thoughts, or emotions do or don't align with your internal standards. If you're highly self-aware, you can objectively evaluate yourself, manage your emotions, align your behavior with your values, and understand correctly how others perceive you.

What are the 4 self-awareness questions? ›

11 Questions Self-Aware Leaders Ask Themselves Daily
  • When am I at my best?
  • What kind of person do I want to be today?
  • What situations make me feel terrible, and what do they have in common?
  • What activities am I doing when it feels like time flies by?
  • What is working well in my life and work today?
6 Aug 2018

How does self-awareness lead to success? ›

Research has found that people who are taught self-awareness have a better ability to reflect on their leadership skills and foster a stronger sense of teamwork. Self-awareness helps people review their skill sets to better contribute and build a company culture that values teamwork.

What is the highest form of awareness? ›

lucid dreaming; out-of-body experience; near-death experience; mystical experience (sometimes regarded as the highest of all higher states of consciousness)

Is there a scale of self-awareness? ›

The Self-Reflection and Insight Scale (Grant et al., 2002) measures the tendency to reflect on the self and the extent to which individuals have insight into their own behaviour. The SRIS consists of 20 items measured on a 6 point scale.

What are the characteristics of self-awareness? ›

Characteristics of Self-Aware People
  • Wisdom. They actively work to understand themselves and apply that knowledge in everyday life. ...
  • Honesty. These people are able to accurately explain both their strengths and their weaknesses. ...
  • Humility. They are not self-focused. ...
  • Confidence. They want to hear it from you straight.
18 Sept 2018

What is the highest benefit of self-awareness? ›

Self-awareness is having a good understanding of what motivates us, understanding our behaviour and feelings. It allows us to have better control over our emotions and our behaviour. Getting to know ourselves better enables us to make changes, develop new habits and learn new skills.

What are the 5 levels of emotional awareness? ›

The levels of emotional awareness in ascending order are (1) awareness of physical sensations, (2) action tendencies, (3) single emotions, (4) blends of emotions (i.e., feeling multiple emotions at once), and (5) blends of blends of emotional experience.

Who gave the 5 emotional competencies self-awareness? ›

According to Daniel Goleman , an American psychologist who helped to popularize emotional intelligence, there are five key elements to it: Self-awareness.

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