Knowing yourself

Emotional Intelligence

Emotions aren't good or bad; they're information. Learners build a bigger feelings vocabulary, read what others are feeling, and manage big emotions so they can choose how to respond instead of reacting.

4 sessions · adapts to all four learner tiers (K–college)

Start session 1 Print a Rep Card

Core tool

The 3 Ns

Name it (find the exact feeling word) · Notice it (where it shows up in your body and what it's telling you) · Navigate it (pick a move: breathe, move, talk it out or take a break).

Before you start: quick self-check

Rate each line from 1 (not yet) to 5 (definitely) before session 1, then again after your Real-World Rep.

I can name what I'm feeling
I can calm myself down before I react

The sessions

4 sessions, three beats each.

Every session runs Hook → Rep → Reflect, so learners know what to expect each time.

  1. Session 1

    More Than Mad, Sad, Glad

    Hook5–10 min

    How many feeling words can you list in one minute?

    Rep10–30 min

    Build a feelings ladder from mild to intense (annoyed → frustrated → furious) and match feelings to real situations

    Reflect5–10 min

    Write one line on your Rep Card: what I tried, what happened, what I'll try next.

  2. Session 2

    Read the Room

    Hook5–10 min

    Watch a scene with the sound off: what is each person feeling?

    Rep10–30 min

    Guess feelings from faces and body language, then check by asking; practice saying "It sounds like you feel…"

    Reflect5–10 min

    Write one line on your Rep Card: what I tried, what happened, what I'll try next.

  3. Session 3

    The Pause Button

    Hook5–10 min

    A moment when a feeling made the choice for you

    Rep10–30 min

    Try three reset moves (box breathing, a short walk, a name-it sentence) and pick your go-to

    Reflect5–10 min

    Write one line on your Rep Card: what I tried, what happened, what I'll try next.

  4. Session 4

    Feelings in Relationships

    Hook5–10 min

    The same news, told two different ways

    Rep10–30 min

    Share a feeling using "I feel… when… I need…" and practice answering a friend with empathy

    Reflect5–10 min

    Write one line on your Rep Card: what I tried, what happened, what I'll try next.

Real-World Rep

Check in with yourself three times a day for a week using the 3 Ns, and log one moment when you chose your response instead of reacting.

By age

How it adapts for each learner tier.

K–5

Sprouts

20 min sessions

Feelings-face cards, a feelings thermometer, and calm-down corner moves like balloon breathing.

6–8

Builders

30 min sessions

A bigger feelings vocabulary, reading tone in texts and group chats, and a personal calm-down plan.

9–12

Launchers

40 min sessions

Emotions under pressure in tests, games and relationships; empathy in conflict; journaling your triggers.

College & first-year adults

Leaders

50 min or self-paced sessions

Emotional intelligence at work and in leadership, giving and hearing hard news, and managing first-year stress.

For teachers & facilitators

Emotional skills practice is not therapy. If a student shares ongoing sadness, anxiety or thoughts of hurting themselves, connect them with a counselor right away. Share counselor contacts in Session 1.