Our approach
The EQ at Work method
Four steps that turn emotional intelligence into something you can do in the moment: in a tense meeting, a difficult email or a conversation that matters.
At a glance
Notice, Pause, Understand, Respond
Every EQ Training programme is built around these four steps. Each one is a skill that can be practised, and each makes the next one easier.
- 1
Notice
What am I feeling, and why?
Recognise your emotions, triggers and habits as they happen.
- 2
Pause
What do I want to happen next?
Create a moment between the trigger and your reaction, so you can choose.
- 3
Understand
What is going on for them?
Listen, ask and consider the other person’s view before deciding what to say.
- 4
Respond
What is the most useful thing to do?
Act with clarity and respect: give feedback, set a boundary, lead or resolve.
Then notice again: how did it land, and what would you keep or change next time? Each cycle builds the habit.
Notice ยท Self-awareness
Notice
Most workplace reactions start before we are aware of them. Noticing means catching the early signs: a tight jaw, a quick reply forming, a story about what someone “really” meant.
- Name the emotion as specifically as you can
- Know the situations and people that trigger you
- Spot the story you are telling yourself
“I can feel myself getting defensive. Let me hold that for a second.”
Pause ยท Self-management
Pause
A pause can be a breath, a question or a decision to reply tomorrow. It gives you the chance to respond to the situation rather than react to the feeling.
- Use a simple pause routine under pressure
- Decide what outcome you actually want
- Choose the right time and channel to respond
“Before I answer, what do I want this conversation to achieve?”
Understand ยท Empathy
Understand
Understanding is not agreeing. It means getting curious about the other person’s pressures, intentions and point of view, especially when they differ from yours or come from a different culture or background.
- Listen to understand, not to reply
- Ask open questions before offering solutions
- Separate their intention from its impact on you
“Help me understand what’s making this difficult for you.”
Respond ยท Leadership, teamwork and conflict
Respond
With the first three steps in place, the response is usually clearer and calmer. This is where you give the feedback, set the boundary, make the decision or have the conversation you have been avoiding.
- Describe behaviour and its effect, not character
- Be clear about what you need and what happens next
- Repair quickly when a conversation goes wrong
“When the report arrived late, the client meeting had to move. Can we agree a check-in for next time?”
In our programmes
Where each step is practised
Every programme uses all four steps. This shows where each one gets the most time.
| Programme | Notice | Pause | Understand | Respond |
|---|---|---|---|---|
| Emotional Intelligence at Work ยท 1 day | ยท | ยท | ||
| Emotionally Intelligent Leadership ยท 2 days | ยท | |||
| EQ, Leadership & Workplace Relationships ยท 3 days | ยท | ยท | ||
| Leading Teams, Managing Conflict & Difficult Conversations ยท 3 days | ยท | |||
| EQ & Leadership Masterclass ยท 5 days |
A coloured dot shows a main focus of the programme.
Where are you strongest?
Take the free EQ self-reflection. It takes about five minutes and suggests where to focus next.