We cannot improve what we cannot measure. Record anything you might want to measure, along with the context and emotion that triggers the event. For example, daily experiences, nicotine intake when quiting smoking or anything else you might want to keep track of.

One of the essential aspects of emotional intelligence in improving wellbeing or quitting a bad habit is recognising the emotional triggers that prompt the urge or habit. These triggers can vary greatly from person to person. For some, it may be stress at work, while for others, it could be social situations or feelings of anxiety or boredom. By identifying these triggers, we can develop strategies to manage them more effectively.

Record the occurrences along with the emotional context. Over time, invisible patterns will emerge.