Notes on the foundations of Emotional Intelligence, and examples of several "EQ Hacks" - to emotions, to thoughts and to the body that lead to growing EQ.

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Hacking EQ
Practical Emotional Intelligence
AirBnB Jan 2017

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How Are You?
(c) Yale Center for Emotional Intelligence - used with permission

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A Model of How Things Get Done

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Humans Are…

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How Things Actually Get Done

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IQ is An Entry Requirement Only
“It’s not that IQ and technical skills are irrelevant. They
do matter, but mainly as “threshold capabilities”; that
is, they are the entry-level requirements…”
Daniel Goleman HBR 2004 (repeated more recently in a Google talk)

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Emotional Intelligence Definition
Self Self Awareness Self Management
Others Social Awareness
Relationship
Management
"the ability to monitor one's own and others' feelings and
emotions, to discriminate among them and to use this
information to guide one's thinking and actions”
Salovey & Mayer 1990

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Imagine/Remember an Interaction
➡ Feedback? Code review? Performance
discussion? Product direction?

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Mood?
(c) Yale Center for Emotional Intelligence - used with permission

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How Are You? Emotion
enraged
(c) Yale Center for Emotional Intelligence - used with permission
angry
peeved
despairing
disheartened
bored
pleasant
enthusiastic
ecstatic
at ease
restful
comfy

11. © Joe Dunn 2017 All Rights Reserved HackingEQ
What Would Happen If…
(c) Yale Center for Emotional Intelligence - used with permission

12. © Joe Dunn 2017 All Rights Reserved HackingEQ
Stimulus, Pattern Recognition, Reaction
!
➡ Threat!
➡ Home
➡ Friend
➡ Opportunity
➡ Heart Rate
➡ Blood Pressure
➡ Skin Temp
➡ Adrenaline
➡ Tension
➡ Thoughts
➡ Mood
= Emotion

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A Legacy System
➡ THREA
T!
➡ Adrenalin
➡ Heart rate up
➡ Blood pressure
up
➡ Move, move!
!

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How We “Hack” Our EQ
➡ attention
<name>
➡ naming ➡ response
➡ continual practice of response leads to reprogramming

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What Are Your Thoughts?
➡ He/she is fully wrong
➡ I am right!
➡ We always mess this
up
➡ He/she will quit
➡ He/she will hate me
➡ I am a bad person
➡ I will lose my job
➡ I will get found out
➡ What Is True?
➡ What Is the %age Truth?

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Thought Balancing
Thought % True Label Balance (What is True?)
I am right! 80% Black and white I am right about X, maybe
not Y
This project is a
failure
70% Black and white Some stuff worked, some
didn’t
He/she will quit 10% Awful forecasting I don’t know. Seems very
unlikely.
He/she is an X 35% Labelling See them as an individual

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The Body
➡ Sensations?
➡ Location?

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Self-Awareness
Emotions
Thoughts Body

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An Interaction

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A Conversation Model
Information
Opinion
Emotion
8
2
2
2
8
9

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An Interaction

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Listening : A Hack
➡ Intention?
<I’m right!>
➡ Label it ➡ Change it
➡ Listen so the other person is heard

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An Interaction

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Practice = Brain Programming
“Whatever one frequently thinks and ponders
upon, that will become the inclination of the mind”
Buddha
“What we practice, we will become”
Jack Kornfield
“Neurons that fire together, wire togethe
Donald Hebb

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Thanks!
hackingeq.com
@startup2020
joedunn@cloudbreak.com