Effective EQ-boosting activities during lunch break

Have you ever found yourself ignoring the emotions of others, or feeling out of touch with your own? It's easy to assume that you don't have emotional intelligence. But unlike fixed personality systems, such as the one developed by Myers and Briggs, emotional intelligence ( EQ ) is something you can build, and it doesn't take much time.

This article will summarize for you quick and easy EQ-enhancing activities that can be done in 10 minutes during your lunch break at work .

Box breathing

Mindful breathing is a type of mindfulness, a proven technique for clearing out distractions and focusing on the present. Box breathing is simple — follow these steps, each for four seconds: inhale, hold, exhale, hold again.

Why it works: Mindfulness is closely linked to EQ, and box breathing helps boost EQ because it trains you to pause and pay attention to what you're feeling as it happens. This self-awareness is a core part of emotional intelligence, and the calming effects of mindful breathing also make it easier to respond thoughtfully rather than reacting out of habit. Plus, it's a proven stress reliever.

Mood drawing

It's easy to get so caught up in our daily routines that we forget how we really feel. Sometimes, you may not even be sure what's going on inside your body. When that happens, try grabbing a pen and paper and drawing whatever comes to mind. Let the drawing represent your current mood, whatever that looks like.

Why it works: Dr. Robert Burns, former director of the Institute for Human Development at Seattle University, says doodling reveals what's going on in your subconscious and gives shape to emotions, worries, and stresses you may not be fully aware of. It boosts emotional intelligence by helping you access and process emotions that might otherwise remain buried.

Take a gratitude 'sprint'

Sometimes we get so caught up in our day that we forget to notice the kindness around us. Take a moment to reflect on three things someone has done for you recently — maybe a co-worker helped you with a project, or your boss listened with an open mind in a meeting. Allow yourself to truly appreciate these gestures, no matter how small.

Why it works: Practicing gratitude boosts emotional intelligence by strengthening your sense of connection and empathy. Neuroscientist Dr. Susan Ferguson explains that feeling grateful releases oxytocin, a bonding hormone that makes it easier for you to connect with and care for those around you.

Listen to your colleagues

The next time you're chatting with a coworker, take a moment to really pay attention — ask them how they are doing and focus on their responses. Instead of thinking about your own response, try to listen and let what they're saying sink in. Follow up with thoughtful questions to show you're engaged in the conversation. If you've been in a similar situation, share your own experiences to connect from an empathetic perspective.

Why it works: Listening this way sparks empathic curiosity, a genuine desire to understand what another person is thinking or feeling. This curiosity helps you build real connections and strengthens your personal emotional intelligence.

Reframing a difficult situation

Think back to a difficult or stressful situation you recently experienced. Instead of letting emotions like anger, frustration, or sadness linger, try to reframe the moment by asking yourself, " What did I learn or appreciate from this experience? " Maybe you discovered the importance of speaking up for yourself, or simply felt glad that you stuck to your personal decisions when no one else did.

Why it works: Reflecting on negative experiences builds self-confidence and self-awareness. When you focus on finding something positive, it becomes easier to support and empathize with others.

Relieve bad mood

People with high EQs know that they don't have to be ruled by their moods or emotions. They practice emotional regulation, which helps them control excessive emotions. If you find yourself in a bad mood, try doing something quick to change it — maybe a five-minute phone call with a friend or watching a funny YouTube clip.

Why it works: Enjoyable activities release endorphins, those 'feel-good' chemicals that lift your spirits. This makes it easier to see past a bad mood, almost like taking off the blinders so you don't get stuck in a heavy emotion.

David Pac

Update 05 August 2025