A FREE GUIDE

52 Ways To Be
More Emotionally
Intelligent
BY SANKALP GARUD

@sankalpvg
WELCOME

Hi, my friend. Thank you for taking the time to improve

your emotional intelligence. I truly believe the world
needs more people like you.

If you don't know me, I am Sankalp. I'm a D.Phil. student

in psychology at the University of Oxford. I also host
Understanding Emotions podcast, which is a top 5%
podcast on emotional intelligence.

In this guide, you will find some quick and easy tips to
improve your emotional intelligence. Practice some of
these, and I am positive, you will benefit. Without further
ado, let's get started!
 01 - 08

THOUGHTS
Think of something you are grateful for
Think of a win from today
Challenge a negative belief
Do stream of consciousness journaling
Plan your day
Plan your week
Ask yourself if you are worrying about
something you cannot control
Say one kind thing to yourself

09 -18

FEELINGS
Notice how you're feeling right now
Accept what you are feeling without trying to
push it away
Locate the feeling in your body
Breathe into this part of your body
Scan all parts of your body with your focus
Forgive someone
Ask for forgiveness
Practice Hoʻoponopono (say to yourself: I love
you, I'm sorry, please forgive me, thank you)
Practice metta meditation
Visualise what your ideal life would look like
 19 -26

NUTRITION
Eat a vegetable today
Eat a fruit today
Consume enough vitamin D or get sunlight
Eat a slow carb food
Read Dr Michael Gregers optimal nutrition
recommendations
Eat 10% less sugar today
Eat blueberries
Add an anti inflammatory spice to your meal
today (eg turmeric)

27 -36

SOCIAL
Text a compliment to a friend
Set up a phone call with a friend
Set up a phone call with a family member
Start a conversation with a stranger
Compliment a stranger
Ask someone you fancy out OR
Schedule a date with your partner
Share a thought of yours on Instagram
Record a off the cuff talk
Post that talk on YouTube
 37 -41

BOOKS AND MEDIA

Read 'Not Nice' the book
Listen to an episode of the Understanding
Emotions Podcast
Watch Brene Brown's TED talk: The power of
vulnerability
Read an article from Dr Richard Schwartz (IFS
therapy)

42 - 52

BODY AND MOVEMENT

Stretch
Drink water
Do a yoga routine
Get into the victory pose
Practice a power pose
Book a salsa dance class
Hit the gym
Go for a walk or run
Do a few jumping jacks
Book a jiu-jitsu class
Try out a kickboxing class
 Conclusion
Thank you once again cultivating more emotional
intelligence. Please take the time and practice some of
these tips.

You only improve your emotional intelligence if you

take action. Arm chair thinking gets you nowhere.

If you would like to go further, I would be happy to

serve you. You can follow me on Instagram to get bite
sized content. And when you feel ready, my podcast
Understanding Emotions will go in the greatest of
depths on everything emotional intelligence.

MAY YOU BE HAPPY, PEACEFUL, AND LIVE WITH EASE

Next step. Follow me on:

@sankalpvg