Free Emotional Intelligence 2.0 by Travis Bradberry, Jean Greaves, Patrick Lencioni Page A

techniques that you have at your disposal to manage your emotions. In addition to engaging your rational brain on the spot, breathing right is a great tool for shifting your focus away from intruding, uncomfortable thoughts that are hard to shake. Whether you are overcome by anxiety and stress because of a looming deadline, or fixated on negative thoughts and feelings about something that happened in the past, making yourself breathe right calms you down and makes you feel better by powering up your rational brain.
     

Create an Emotion vs. Reason List
     
    You may not always realize it, but there are many times when you allow your emotions to sway you in one direction while your rational mind is tugging at your shirt to go another way. Whenever you find your mind having a battle of the brains (emotional vs. rational), it’s time to make a list that distinguishes the emotional side of the argument from the rational one. The list will allow you to clear your mind, use your knowledge and take into account the importance of your emotions without letting them take control.
     
    Creating an Emotion vs. Reason list is simple. Draw a straight line down the middle of a page to make two columns. In the left column write what your emotions are telling you to do, and in the right column what your reason is telling you to do. Now, ask yourself two important questions: Where are your emotions clouding your judgment, and where is your reason ignoring important cues from your emotions? Your emotions will create trouble if you let them lead you around without any reason, but your rational thoughts can be just as problematic if you try to operate like a robot that is without feeling. Your feelings are there whether you acknowledge them or not, and the Emotion vs. Reason list forces you to get in touch with them by putting them down on paper.
     
    So, the next time a sticky or stressful situation gives you grief, grab a sheet of paper and give yourself a few quiet moments to organize your thoughts and make your list. With the list in front of you, it will be much easier to see whether you should allow the emotional or rational sides of your thinking to have more say in your decision.
     

Make Your Goals Public
     
    Walking your talk is hard, especially when life is always throwing you curveballs. Sometimes, the biggest letdowns are private ones—when we fail to reach a goal or do what we set out to do. There is no more powerful motivator to reach your goals than making them public. If you clearly tell other people what you are setting out to accomplish—be it friends, family or a spouse—their awareness of your progress creates an incredible sense of accountability.
     
    Much of self-management comes down to motivation, and you can use the expectations that other people have of you as a powerful force to get you up off the proverbial couch.
     
     
    Much of self-management comes down to motivation, and you can use the expectations that other people have of you as a powerful force to get you up off the proverbial couch. If your boss assigns a project or your running partner meets you every morning at 5 a.m. sharp, you’re simply more likely to do something when other people are involved. Select those people whom you know will actually pay attention to your progress. When you share your goals with someone, ask him or her to monitor your progress and hold you accountable. You may even give them the power to dole out reward or punishment, such as the university professor we know who pays his colleagues $100 anytime he misses a deadline on a research article. As you can imagine, he is the rare individual who hardly ever misses a deadline!
     

Count to Ten
     
    You can thank your kindergarten teacher for this one! It was way back then sitting on the classroom rug with your legs crossed that you learned one of the most effective strategies for turning the temperature down when your emotions are running hot. Adulthood has a funny way of making