Emotional Intelligence Assessment — Self-Awareness Printable Worksheet
Emotional intelligence predicts 58% of job performance and is twice as important as IQ for career success. Unlike IQ, EQ can be developed at any age through intentional practice, with measurable improvements within 12-18 months.
Emotional Intelligence Self-Assessment
Emotional intelligence — the ability to recognize, understand, manage, and effectively use emotions — was first formally defined by psychologists Peter Salovey and John Mayer in 1990, and popularized by Daniel Goleman in his 1995 bestseller Emotional Intelligence: Why It Can Matter More Than IQ. Since then, hundreds of studies have confirmed its importance. Research by TalentSmart, which tested over one million people, found that emotional intelligence predicts 58% of job performance across all types of jobs and is the single biggest predictor of workplace performance and leadership effectiveness.
A meta-analysis published in Journal of Organizational Behavior (2011) by Joseph and Newman found that EQ predicts job performance even after controlling for IQ and personality traits. Most importantly, unlike IQ (which is relatively fixed), EQ can be developed throughout life through intentional practice. This assessment helps you identify your strengths and growth areas across the four core domains.
Domain 1: Self-Awareness
The ability to recognize your emotions, understand their impact, and accurately assess your strengths and limitations.
Rate each statement from 1 (rarely/never) to 5 (always/consistently):
_____ I can name what I'm feeling in the moment
_____ I understand why I react the way I do in certain situations
_____ I know my emotional triggers
_____ I recognize how my mood affects my behavior and decisions
_____ I have an accurate picture of my strengths and weaknesses
_____ I'm open to honest feedback about myself
_____ I notice physical sensations connected to my emotions (tension, butterflies, etc.)
Domain 1 Total: _____ / 35
Domain 2: Self-Management
The ability to regulate your emotions, adapt to change, and maintain integrity.
Rate each statement from 1 (rarely/never) to 5 (always/consistently):
_____ I can calm myself down when I'm angry or upset
_____ I think before I react in emotionally charged situations
_____ I can manage anxiety without letting it control my behavior
_____ I follow through on commitments even when I don't feel like it
_____ I adapt well to unexpected changes
_____ I maintain a positive outlook even during difficult times
_____ I use healthy coping strategies rather than destructive ones
Domain 2 Total: _____ / 35
Domain 3: Social Awareness
The ability to pick up on others' emotions, understand social dynamics, and show empathy.
Rate each statement from 1 (rarely/never) to 5 (always/consistently):
_____ I can tell how others are feeling even when they don't say it
_____ I listen attentively without planning my response while others speak
_____ I can see situations from another person's perspective
_____ I notice the emotional tone of a room when I walk in
_____ I understand how group dynamics and politics affect people
_____ I show genuine care about others' well-being
_____ I can read nonverbal cues (body language, tone of voice)
Domain 3 Total: _____ / 35
Domain 4: Relationship Management
The ability to influence, inspire, develop others, manage conflict, and build bonds.
Rate each statement from 1 (rarely/never) to 5 (always/consistently):
_____ I handle disagreements constructively without damaging the relationship
_____ I can persuade and influence others without manipulation
_____ I give honest feedback in a way that's constructive rather than hurtful
_____ I build and maintain strong, trusting relationships
_____ I work well with diverse types of people
_____ I help others develop their skills and potential
_____ I can navigate difficult conversations without avoiding or escalating
Domain 4 Total: _____ / 35
Results Summary
Self-Awareness: _____ / 35
Self-Management: _____ / 35
Social Awareness: _____ / 35
Relationship Management: _____ / 35
Overall EQ Score: _____ / 140
Scoring guide: 112-140 = High EQ; 84-111 = Moderate EQ; 56-83 = Developing EQ; Below 56 = Significant growth opportunity
Growth Plan
My strongest EQ domain:
How I use this strength in my life:
My weakest EQ domain:
One specific situation where improving this would help:
Three concrete actions I'll take to develop my EQ:
1.
2.
3.
How to Develop Each Domain
Self-Awareness: Practice daily emotion check-ins, keep a mood journal, ask trusted friends for honest feedback, take personality assessments.
Self-Management: Practice the 6-second pause before reacting, develop a stress management routine, use cognitive reframing, build healthy habits.
Social Awareness: Practice active listening (summarize what you hear), people-watch and practice reading emotions, volunteer to build empathy, read fiction (shown to increase empathy in research).
Relationship Management: Practice giving appreciation regularly, learn conflict resolution frameworks, ask for and receive feedback gracefully, develop coaching skills.
Retake this assessment every 3-6 months to track your growth. Research by Dr. Richard Boyatzis at Case Western Reserve shows that with intentional practice, significant EQ improvements are measurable within 12-18 months.
Stay Inspired
Get a daily dose of positivity delivered to your inbox.
