Emotional Intelligence Navigator
Get emotionally ready for a conversation that matters
How this tool worksGet yourself emotionally ready for a conversation that matters. Check in with how you feel and what you need, think about how the other person may feel, then get a short game plan.Hide
Get yourself emotionally ready for a conversation that matters. Check in with how you feel and what you need, think about how the other person may feel, then get a short game plan.
Use it when
Use it in the hour or the day before a conversation you have strong feelings about: raising a problem with a partner or housemate, a tense talk at work, or seeing someone after a falling-out. It helps most when you are anxious, angry or flat and want to show up steadier.
How to use it
- Name your feeling. Pick your main feeling, rate how strong it is, and add more precise words if any fit.
- Find the needs behind it. Tap the needs that are not being met, and those that are. This part is optional but makes your plan more specific.
- Describe the conversation. Say what it is about and what you want from it, choose how you expect the other person to be feeling, and tick anything that might get in the way.
- Read your game plan. See how to settle yourself beforehand, an approach that suits you both, phrases you can use and a quick checklist.
- Keep it. Copy, download or print the plan, then rehearse it or plan your exact words with the Difficult Conversation Planner.
What you'll come away with
You come away with a one-page game plan for this conversation: what to do in the minutes before, how to pitch it given both your states, a few things you can say, and how you will know it went well.
Step 1 of 3
Check in with yourself
Pick the feeling that's strongest right now, then add detail. The clearer you are about your own state, the more present you can be.