How to Develop Emotional Intelligence: A Framework to Practice Emotional Intelligence Every Day

A practical guide to building emotional intelligence skills using the Six Seconds Model, Plutchik’s Wheel of Emotions, and other evidence-based tools.

What Is Emotional Intelligence?

What you’ll find on this page

➔  What Is Emotional Intelligence?

➔  Why Develop Emotional Intelligence?

➔  Why Emotional Intelligence Is Learnable

➔  The Six Seconds Model of Emotional Intelligence

➔  Plutchik’s Wheel of Emotions

➔  Emotional Intelligence Tools & Resources

➔  FAQs About How to Develop Emotional Intelligence

What Is Emotional Intelligence? 

Emotional intelligence is being smarter with feelings – the capacity to blend thinking and feeling to make optimal decisions. It’s a learnable, measurable, scientifically validated skillset.

Want a deeper dive into the definition of EQ?
🔗 Read What Is Emotional Intelligence → 

 

What Develop Emotional Intelligence? 

Emotional intelligence is key to having a successful relationship with yourself and others. Numerous studies have linked emotional intelligence to critical life success factors such as better effectiveness, relationships, wellbeing and quality of life.

As shown in the graph, there is an extremely strong, positive relationship between emotional intelligence test scores and success scores. Notice that these variables move together, up to the right. It means that developing the learnable skills of emotional intelligence is, statistically, a sound way to improve scores on success. Also, notice the “empty space” in the top left and bottom-right. It means that if you want to have high success scores, you need emotional intelligence skills.

And in today’s world, the need is growing. Burnout is rising. Artificial intelligence is accelerating the pace of life and reshaping industries all over the world. In a world where machines handle more of our tasks, the uniquely human skills of empathy, trust, and emotional insight are what set people apart. That’s why emotional intelligence is listed as one of the World Economic Forum’s top job skills for 2030.

 

Is Emotional Intelligence Learnable? 

Neuroscience shows us that the brain continues to grow and change throughout life — a concept called neuroplasticity. Just like physical exercise strengthens muscles, practicing emotional intelligence skills strengthens the neural pathways that support emotional regulation, empathy, and decision making.

That’s why EQ isn’t about personality. It’s about skill. And the more you practice, the better you get. Research also shows that EQ can be improved at any age.

 

The Six Seconds Model of Emotional Intelligence 

To help people put emotional intelligence into action, Six Seconds developed a practical, three-part process that anyone can use to improve emotional intelligence skills in daily life. Grounded in neuroscience and used by individuals and organizations in over 150 countries, the Six Seconds Model of Emotional Intelligence is one of the most widely used EQ frameworks in the world. It also underpins the Six Seconds Emotional Intelligence assessment (SEI), taken by over 500,000 people worldwide. 

The model focuses on three core pursuits: 

  • Know Yourself:
    To become more aware – noticing what you do
  • Choose Yourself:
    More intentional – doing what you mean
  • Give Yourself:
    And more purposeful – doing it for a reason

This three-part model acts as a clear roadmap to grow emotional intelligence through reflection, practice, and purposeful action.

🔗 Explore the Six Seconds Model of Emotional Intelligence →

 

Before you read on, we thought you might like to download our free Practicing EQ eBook. These evidence-based exercises will not only enhance your ability to understand and work with your emotions, but will also give you the tools to foster the emotional intelligence of your clients, students or employees.

Plutchik’s Wheel of Emotions 

Recognizing and naming emotions is a foundational skill in developing emotional intelligence.

Plutchik’s Wheel of Emotions shows the relationships between eight core emotions — like joy, sadness, anger, and fear — and how emotions combine and vary in intensity.

By expanding your emotional vocabulary and seeing emotions as valuable data, you can make better decisions and build stronger relationships.

🔗 Explore Plutchik’s Wheel of Emotions →

 

Free Resources to Grow Emotional Intelligence 

You don’t need a degree in psychology or a five-year plan to start practicing emotional intelligence. Sometimes, all it takes is a single tool, a helpful reminder, or a moment of reflection. Here are a few ways to continue your journey: 

🔍  Download the Practicing EQ eBook
A beautifully designed, 44-page guide with activities, reflection questions, and worksheets to help you put EQ into action — personally and professionally.  Get your free copy →

📅  Join a free, live webinar
Explore EQ topics with global experts in real time. These sessions are interactive, practical, and free to attend.
Save your spot →

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🌍 Read the latest State of the Heart Report 
Learn from the world’s largest study of emotional intelligence — with insights from over 200,000 people across 200+ countries. Understand the latest research →

Whether you’re new to emotional intelligence or a seasoned practitioner, these free tools are here to help you grow.

FAQs on How to Develop Emotional Intelligence 

You don’t need a degree in psychology or a five-year plan to start practicing emotional intelligence. Sometimes, all it takes is a single tool, a helpful reminder, or a moment of reflection. Here are a few ways to continue your journey: 

Can emotional intelligence really be developed at any age?

Yes! Research in neuroscience confirms that emotional intelligence can be learned and improved at any stage of life. Thanks to a concept called neuroplasticity, the brain has the ability to rewire itself through intentional practice. That means you can build emotional intelligence — no matter your age, role, or experience.

How long does it take to improve emotional intelligence?

Building emotional intelligence is a journey, not a one-time event. However, many people begin to see meaningful changes in 3–6 months with consistent effort. The key is daily practice — even small, simple actions can lead to long-term growth when applied regularly.

Is emotional intelligence more important than IQ?

It’s not about one being more important than the other — IQ and EQ work together. Emotional intelligence enhances your ability to think clearly, solve problems, and collaborate effectively. Studies show that in leadership roles, EQ is often a stronger predictor of success than IQ alone. For most people, developing emotional intelligence can unlock more of their cognitive and relational potential.

Learn more about EQ vs IQ →

What’s the easiest way to start practicing emotional intelligence?

Start with this simple, science-backed method from the Six Seconds Model:

The 1-2-3 KCG Exercise
This reflective practice helps you apply emotional intelligence in real time:

  • Know Yourself – What am I feeling right now? What else?

  • Choose Yourself – What options do I have? What are the consequences?

  • Give Yourself – What do I truly want — for myself and for others?

These three questions offer a moment of clarity and connection in your daily life.

How do I develop in-depth emotional intelligence skills?

If you’re ready to go beyond daily tips and truly integrate EQ into your life or work, deeper learning experiences are essential. Here are two effective paths:

Get Certified as an EQ Practitioner

Six Seconds offers practical, research-based EQ training programs designed for individuals, teams, and organizations. Whether you’re a leader, educator, coach, or just someone who wants to grow, our trainings provide structured, engaging experiences that build real-world emotional intelligence.

Explore training options → [Link to Training Programs]

Work with a Certified EQ Coach

Personalized coaching helps you apply emotional intelligence in your own context. A Six Seconds Certified Coach can guide you through the process of building self-awareness, navigating challenges, and aligning your actions with your values and goals.

Interested in coaching? Contact us →

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