How emotionally intelligent are you?

Journaling Prompts: Emotional Intelligence for Parents

Complete these slowly over the whole of the course.

These journaling prompts are designed to help you build self-awareness, emotional maturity, and reflective capacity. Use them slowly and honestly. There are no right answers, only opportunities for growth.

Section 1: Working With Reality (Acceptance vs. Resistance)

Emotionally mature people work with reality rather than fighting it.

Where in my parenting do I find myself resisting “what is” and wishing things were different?
What emotions come up when I feel powerless, disappointed, or frustrated as a parent?
How do I typically respond when reality doesn’t match my expectations of my child or myself?
What might change if I practiced accepting the present moment before trying to fix it?

Section 2: Feeling and Thinking at the Same Time

Emotional intelligence allows us to experience feelings while remaining thoughtful and intentional.

When I feel emotionally flooded, what happens to my ability to think clearly?
What physical sensations signal that I’m becoming overwhelmed or dysregulated?
How do I usually behave when I’m tired, stressed, or overstimulated?
What supports help me stay grounded enough to pause before reacting?

Section 3: Managing Emotional Expression

Emotionally mature people can choose when and how to express emotions.

How were emotions expressed or suppressed in my family growing up?
Which emotions feel safest for me to express? Which feel uncomfortable or forbidden?
When I express emotions in parenting, do I tend to explode, withdraw, or communicate clearly?
What would healthy emotional expression look like for me in moments of conflict?

Section 4: Differentiation & Taking Things Personally

Emotional intelligence includes separating our emotions from others’ behaviour.

When my child is upset, defiant, or withdrawn, what stories do I tell myself about what it means?
In what situations do I feel personally rejected or triggered by my child’s behaviour?
How do my own unmet needs or old wounds show up in these moments?
What might it look like to see my child’s behaviour as communication rather than a reflection of me?

Section 5: Boundaries (Mine and Theirs)

Emotionally mature people respect boundaries without guilt or shame.

Where in my parenting do I struggle to set or maintain boundaries?
Do I tend to overgive, overcontrol, or avoid conflict altogether?
How do I respond when my child expresses a boundary or limit?
What boundaries do I need to honour in myself to show up more calmly and consistently?

Section 6: Flexibility, Influence, and Growth

Emotional maturity includes openness to change and repair.

How do I usually respond when I realise I’ve made a parenting mistake?
What beliefs about parenting am I willing to re-examine or soften?
How comfortable am I with feedback, from my child, partner, or others?
In what ways am I currently growing alongside my child?

Section 7: Repair, Apology, and Accountability

Emotionally intelligent parents model repair rather than perfection.

How do I feel about apologising to my child?
What messages did I receive about authority and accountability growing up?
When was the last time I repaired a rupture with my child? What did that look like?
How does repair strengthen trust and emotional safety in our relationship?

Section 8: Presence, Listening, and Connection

Presence is one of the most powerful parenting tools.

How present am I during everyday interactions with my child?
What distracts me most from fully listening?
How do I know when my child feels truly seen or heard?
What small shifts could help me practice deeper presence this week?

Section 9: Vulnerability and Asking for Help

Emotional intelligence includes humility and support-seeking.

What beliefs do I hold about needing help or support?
When I’m struggling, do I reach out or try to handle everything alone?
Who feels emotionally safe for me to lean on?
How might modeling vulnerability benefit my child?

Closing Reflection

How does developing my emotional intelligence support the parent I want to be?
What qualities of emotional maturity do I most want to model for my child?
What is one small, compassionate step I can take this week to support my own emotional growth?

Gentle Reminder

As I grow in emotional intelligence, I give my child permission to do the same.