RULER: Emotional Intelligence Skills for Life

A program to develop emotional intelligence using the RULER skills: Recognizing, Understanding, Labeling, Expressing, and Regulating emotions. Based on the research and programs developed at Yale. This program is designed to be sensitive to potential triggers and promote engagement and retention through motivation design and decision architecture, with a focus on social psychology principles.

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Program Modules

🧠

Introduction to Emotional Intelligence

Overview of emotional intelligence and its importance. Sets the stage for the program by connecting emotional intelligence to overall life goals and establishes a structured progression for subsequent modules.

Understanding Emotions

Weekly

Explore the definition and components of emotional intelligence. Focuses on the principles of social psychology, such as attribution theory and the impact of emotions on social interactions.

“The theme is that emotions matter.”

discussion
👁️

Recognizing Emotions (R)

Developing the ability to identify emotions in oneself and others. Incorporates sensitivity checks by including a section on recognizing signs of distress and providing resources for mental health support.

Mood Meter Exploration

Weekly

Using the mood meter to identify and understand current emotional state. This routine leverages principles of motivation design by providing immediate feedback on emotional states and highlighting progress over time.

“We're going to cross these two dimensions and create our mood meter has four colors yellow red blue and green.”

discussion
💡

Understanding Emotions (U)

Exploring the causes and consequences of different emotions. Emphasizes habit-building principles by encouraging consistent reflection on emotional triggers and responses.

Emotional Reflection

Weekly

Understanding how emotions influence thinking and decision-making. Utilizes decision architecture by presenting choices that encourage participants to consider the long-term consequences of their emotional reactions.

“We know that our emotions are constantly affecting our thinking and judgment.”

discussion
🏷️

Labeling Emotions (L)

Building a sophisticated vocabulary for describing emotions. Reinforces engagement and retention strategies by providing diverse examples of emotional vocabulary and encouraging active application in daily life.

Expanding Emotional Vocabulary

Weekly

Develop vocabulary to describe emotions clearly. Incorporates principles of social psychology by highlighting the role of language in shaping our understanding of emotions and social interactions.

“Labeling emotion building that vocabulary to describe ourselves clearly.”

discussion
🗣️

Expressing Emotions (E)

Learning how and when to express emotions appropriately. Utilizes motivation design by framing emotional expression as a tool for building stronger relationships and achieving personal goals.

Expressing Feelings

Weekly

Practice expressing emotions in appropriate ways. This routine considers sensitivity checks by including guidelines on expressing emotions respectfully and avoiding harm to others.

“Expressing emotion for curiosity does anyone here know anyone who is socially inappropriate.”

discussion
🧘

Regulating Emotions (R)

Developing strategies for managing and regulating emotions effectively. This module explicitly connects the skills learned in previous modules to overall goals and provides a structured approach to emotional regulation.

Meta-Moment Practice

Weekly

Practice taking a Meta-Moment to regulate emotions. This routine integrates core principles of social psychology, such as cognitive reappraisal and self-compassion, to enhance emotional resilience.

“What we want to make sure we do is give people teach people effective strategies for managing their emotions.”

discussion