Emotional Intelligence (EQ) Self-Assessment
Instructions:
Read each statement below and rate yourself honestly using the following scale:
1 = Rarely
2 = Sometimes
3 = Often
4 = Almost Always
1. Self-Awareness
| Statement | Rating (1–4) |
|---|---|
| I recognize how I’m feeling in the moment. | |
| I can identify the triggers behind my emotions. | |
| I know how my emotions affect my behavior. | |
| I understand my personal values and motivations. | |
| I can explain my emotional responses to others clearly. | |
| Subtotal (Self-Awareness) | /20 |
2. Self-Regulation
| Statement | Rating (1–4) |
|---|---|
| I stay calm under pressure or stress. | |
| I think before reacting emotionally. | |
| I adapt easily to change and unexpected challenges. | |
| I rarely say or do things I later regret. | |
| I recover quickly from setbacks or criticism. | |
| Subtotal (Self-Regulation) |
/20 |
3. Motivation
| Statement | Rating (1–4) |
|---|---|
| I have clear long-term goals and stay focused on them. | |
| I’m motivated more by purpose than rewards or fear. | |
| I maintain a positive attitude, even in difficulty. | |
| I seek out growth opportunities and challenges. | |
| I persist in achieving goals even when progress is slow. | |
| Subtotal (Motivation) | /20 |
4. Empathy
| Statement | Rating (1–4) |
|---|---|
| I can tell when others are upset—even if they don’t say it. | |
| I listen carefully and try to understand people’s perspectives. | |
| I notice how my words and actions affect others emotionally. | |
| I consider others’ feelings when making decisions. | |
| People often describe me as approachable and understanding. | |
| Subtotal (Empathy) | /20 |
5. Social Skills
| Statement | Rating (1–4) |
|---|---|
| I build and maintain positive relationships easily. | |
| I resolve conflict in a constructive and respectful way. | |
| I communicate clearly and effectively, even in tough conversations. | |
| I’m good at inspiring, motivating, or influencing others. | |
| I work well with diverse individuals and teams. | |
| Subtotal (Social Skills) | /20 |
Total Score: /100
Scoring Interpretation
| Score Range | What It Suggests |
|---|---|
| 85–100 | Strong EQ. You’re highly self-aware and emotionally skilled in leadership and relationships. Keep honing! |
| 70–84 | Solid foundation. You’re emotionally aware but have room to grow, especially in consistency and depth. |
| 50–69 | Moderate EQ. You likely manage emotions fairly well but may struggle with certain areas like regulation or empathy. |
| Below 50 | Developing EQ. Focus on building self-awareness, seeking feedback, and practicing mindful emotional control. |
Reflection Questions
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Which area is my strongest? How does it help me as a leader?
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Which area is lowest? How is it limiting me in my relationships or work?
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What specific behaviors can I practice this week to grow in that area?
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How comfortable am I receiving emotional feedback from others?