Free Emotional Intelligence (EI) assessment for leaders

About Emotional Intelligence and this assessment

According to research (Singh et al, 2024), emotional intelligence is a key competency for leadership and can make a broad difference between average and exceptional leaders. Leaders with high emotional intelligence can better manage interpersonal relationships, motivate and inspire teams to collaborate more effectively, and adaptively react to stressful or challenging situations.

This 40-question assessment sheds light into your emotional intelligence across eight key dimensions. The first five aspects (self-awareness, self-regulation, motivation, empathy, and relational intelligence) are part of the traditional models of EI (Goleman, 2000). I've added three additional components that, from my leadership experience, are complementary competencies. My goal with these additions is to offer you a more holistic lens on how emotional intelligence shows up in your leadership style. These areas encompass how you communicate on emotional topics, caring for your wellbeing and role modeling life balance practices, and how you view and manage emotional growth as a leader.

When taking the assessment, be as honest as possible with yourself in your answers. Choose the best possible representation of your typical response, feeling, or way of being for you. Do note that the answers generate in a random order so as not to bias your answers, so read each one carefully.

To start the assessment, please enter your contact details* so that your results can be sent direct to your inbox! Check my privacy policy here.

All the best,

Sagan Rossi ACC, Executive and Team Coach

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Self Awareness

When you're experiencing strong emotions, how aware are you of what you're feeling?

I recognize the emotion and reflect on what triggered it.

I tend to push through without noticing what I’m feeling.

I can usually name the emotion I’m experiencing.

I sense when something feels off emotionally, but I struggle to put a name on it.

Self Awareness

Throughout your day, how aware are you of emotional shifts?

I stay attuned to emotional shifts and explore their causes.

I notice and reflect on emotional shifts as they happen.

I notice shifts only when they’re intense.

I rarely notice changes in my emotional state.

Self Awareness

How do you relate your emotional responses to your personal history or background?

I explore and integrate my emotional history into self-awareness.

I often reflect on how my background shapes my emotional patterns.

I don’t think my background affects my emotions.

I occasionally notice patterns linked to my past or my upbringing.

Self Awareness

After emotionally charged interactions, what do you do?

I reflect, seek feedback if needed, and adjust my approach for future interactions.

I replay the interaction in my head but don’t take further action.

I move on quickly without thinking much about it.

I reflect on my emotional response and consider its impact.

Self Awareness

What do you tend to notice internally when you're emotionally activated?

I notice physical or emotional tension but don’t always connect it to a specific emotion.

I feel overwhelmed or unsettled but struggle to identify what’s happening.

I recognize emotional activation and can usually name what I’m feeling.

I recognize the emotion, understand its trigger, and choose how to respond.

Self-regulation

When you're feeling emotionally overwhelmed, what do you typically do?

I notice the overwhelm but feel unsure how to respond or regain clarity.

I acknowledge the overwhelm and use strategies to stay present and respond intentionally.

I recognize when I’m overwhelmed and try to pause or step back to process.

I often feel flooded or reactive and struggle to stay grounded in the moment.

Self-regulation

How do you respond to unexpected changes or disruptions?

I adapt while staying emotionally steady, even if it takes effort.

I experience discomfort but eventually adjust with support or structure.

I feel unsettled and need time to process before I can respond.

I respond with openness and help others navigate the change too.

Self-regulation

When you feel emotionally drained or overstimulated, what do you do?

I recognize when I need space and take short breaks to recharge.

I notice when I’m emotionally tired but struggle to take breaks.

I regularly monitor my emotional energy and plan rest accordingly.

I often ignore signs of exhaustion and keep working.

Self-regulation

How do you express difficult emotions in professional settings?

I avoid expressing them altogether.

I express them with clarity and empathy, even in tense moments.

I express them but this sometimes ends up escalating the conflict.

I express them calmly and constructively.

Self-regulation

In emotionally charged situations, how do you typically respond outwardly?

I try to pause but often get swept up in the feelings.

I pause, reflect, and respond in a way that supports resolution.

I pause and choose my response intentionally.

I react immediately, not putting much thought into it.

Motivation and purpose

How do you find meaning in your work?

I reflect on how my work contributes to something bigger.

I focus on external rewards like recognition or compensation.

I consistently align my work with a deeper sense of purpose and impact.

I sometimes connect my work to my personal values or purpose.

Motivation and purpose

After experiencing a setback, how do you typically respond?

I use setbacks as opportunities for growth and learning.

I bounce back with renewed focus and energy.

I eventually recover but it takes time and effort.

I struggle to regain motivation and feel stuck.

Motivation and purpose

How do your personal values influence your decision-making?

I consistently make decisions that reflect my core values.

I think about my values occasionally.

I often use my values to guide important choices.

My values don't matter, only the company's do.

Motivation and purpose

When faced with uncertainty or ambiguity, how do you act?

I wait for clarity before taking action.

I lead transparently and with care through uncertainty.

I hesitate but will move forward eventually.

I take initiative and ownership even when the path isn’t fully clear.

Motivation and purpose

How do you stay committed to long-term goals?

I stay focused even through challenges, using discipline and motivation to stay on track.

I remain purpose-driven, adapting my strategies and mindset to stay aligned with long-term goals — even when circumstances change.

I often lose focus or shift priorities when things get difficult.

I stay committed when things go smoothly, but setbacks can derail me.

Empathy

When someone shares a perspective that conflicts with yours, how do you respond?

I stay grounded, listen with empathy, and respond in a way that honors my values.

I listen but feel emotionally reactive or uncomfortable.

I focus on defending my viewpoint.

I try to understand their emotional state without agreeing with their views.

Empathy

How do you respond to subtle signs that someone may be struggling emotionally?

I usually don’t notice unless they say something directly.

I notice, check in, and offer support in a way that feels safe for both of us.

I notice, but don’t know how to respond.

I notice and check in with them privately.

Empathy

When someone shares something vulnerable with you, what’s your typical response?

I respond with care and validate their experience.

I respond with empathy and create space for deeper reflection, if appropriate.

I feel uncomfortable and change the subject.

I acknowledge it but don’t know how to respond.

Empathy

How do you handle emotional expression that’s different from your own style?

I respect and adapt my response to support their emotional style, if safe and appropriate.

I find it hard to relate and may judge it.

I respect their way of expressing emotions.

I try to accept it but feel uncomfortable.

Empathy

When someone is experiencing strong emotions, how do you support them?

I listen and let them express themselves.

I come up with ways to fix the problem quickly.

I offer advice or reassurance.

I hold space without needing to fix or change their feelings, while staying present.

Relational intelligence

How do you build trust in professional relationships?

I try to be consistent and respectful, but I don’t always check in emotionally.

I focus on getting things done and hope trust develops naturally.

I build trust intentionally by creating emotional safety, showing care, and being consistent in words and actions.

I build trust through openness, seeing through on what I promise, and clear communication.

Relational intelligence

How do you respond to group dynamics that feel tense or complex?

I engage with awareness and use communication to ease tension.

I try to stay neutral and avoid escalating the situation.

I notice tension but feel unsure how to respond or influence it.

I actively build psychological safety and help the group move forward constructively.

Relational intelligence

After a misunderstanding, how do you approach repair?

I wait for the other person to bring it up and follow their lead.

I take initiative to repair the relationship, invite dialogue, and reflect on my role in it.

I feel unsure how to approach it and hope it resolves on its own.

I acknowledge the misunderstanding and try to clear it up respectfully.

Relational intelligence

How do you help others feel seen and heard in your leadership?

I listen attentively and validate others’ experiences when they share.

I intentionally create space for others to express themselves and feel valued, even in busy or high-pressure contexts.

I try to be present but can get distracted or pulled into competing priorities.

I focus on getting things done and sometimes miss opportunities to connect emotionally.

Relational intelligence

How do you collaborate across different personalities and working styles?

I make an effort to adapt, but it can feel draining or frustrating.

I prefer working with people that feel easy to relate to.

I adjust my approach to support effective collaboration, even when it’s outside my comfort zone.

I embrace differences and intentionally support inclusive, strengths-based collaboration.

Communications

How do you communicate in emotionally charged situations?

I struggle to stay grounded and may shut down or unintentionally escalate.

I try to stay calm but sometimes lose clarity or composure.

I stay grounded and communicate clearly, even when emotions run high.

I communicate with clarity, empathy, and emotional presence, while still creating space for others.

Communications

How do you adjust your communication style based on context or audience?

I communicate with intention, tailoring my style for clarity, connection, and emotional safety.

I adapt my tone, language, and approach depending on the situation and people involved.

I tend to use the same communication style regardless of who I’m speaking with.

I try to adjust but sometimes struggle to read the room or know what’s needed.

Communications

How do you listen when others are speaking in a professional context?

I listen attentively, respond thoughtfully, and aim to understand the speaker’s perspective.

I often focus on what I’ll say next and may miss nuanced cues.

I make time to listen but sometimes feel distracted or pulled into other priorities.

I listen with full presence, reflect back what I hear, and create space for others to feel understood and valued.

Communications

How do you use questions in conversations with your team?

I mostly ask task-focused questions to keep things efficient.

I use open-ended, reflective questions to foster insight, emotional safety, and growth.

I ask thoughtful questions to explore perspectives and build connection.

I ask clarifying questions to support understanding and alignment.

Communications

How do you communicate your boundaries in leadership contexts?

I often avoid setting boundaries, fearing it might disrupt relationships or team dynamics.

I set boundaries occasionally, but I feel uneasy or guilty and may not follow through consistently.

I express boundaries with clarity and compassion, modeling emotional safety and encouraging others to do the same.

I communicate boundaries clearly and respectfully, even when it’s uncomfortable.