Summary
Andrew Huberman speaks with Dr. Marc Brackett, professor at the Yale Child Study Center and director of the Yale Center for Emotional Intelligence, about what emotional intelligence actually is and how to develop it. Dr. Brackett introduces the RULER framework -- Recognizing, Understanding, Labeling, Expressing, and Regulating emotions -- and explains why precise emotional vocabulary (distinguishing anger from disappointment, contentment from happiness) is foundational to emotional regulation. They discuss the Mood Meter tool that maps emotions along two axes of energy and pleasantness.
The conversation explores the difference between introversion and extroversion in emotional expression, how text-based communication strips away critical emotional context, and why emotional suppression is counterproductive -- research shows it increases physiological stress in both the suppressor and the people around them. They discuss bullying in both children and adults, the role of emotions in learning and decision-making, and how having an "emotions mentor" -- someone who taught you that your feelings matter -- is one of the strongest predictors of emotional intelligence. Brackett also covers the "How We Feel" app for building emotional self-awareness through regular check-ins.
Key Points
- Emotional intelligence involves five skills (RULER): Recognizing, Understanding, Labeling, Expressing, and Regulating emotions in yourself and others
- The Mood Meter maps emotions along two axes -- energy (high/low) and pleasantness (positive/negative) -- providing a practical framework for identifying emotional states
- Precise emotional vocabulary matters: distinguishing anger from disappointment, or contentment from happiness, enables more targeted and effective regulation strategies
- Emotional suppression increases physiological stress responses in both the suppressor and the people they interact with
- Text-based communication removes vocal tone, facial expression, and body language cues that carry most of the emotional information in human interaction
- Having an "emotions mentor" -- someone who validated your feelings and modeled emotional intelligence -- is one of the strongest predictors of adult emotional competence
- Regular emotional check-ins (using tools like the Mood Meter or How We Feel app) build self-awareness that is the foundation of all emotional regulation
Key Moments
RULER framework: the five skills of emotional intelligence
Dr. Mark Brackett introduces the RULER acronym for emotional intelligence skills -- Recognizing emotions (reading facial expressions), Understanding emotions (where they come from), Labeling emotions (using precise words), Expressing emotions (knowing how and when), and Regulating emotions (strategies for managing them).
"We use the acronym RULER to describe those skills. The first is recognizing emotions. So I'm trying to read your facial expression right now."
Emotional intelligence can be increased at any age
Brackett's research shows that emotional intelligence is not a fixed trait -- it can be increased at any stage of life. He provides a structured roadmap for engaging with emotions, shifting them when needed, and understanding the emotional expressions of others.
"We talk about emotional intelligence, which it turns out can be increased at any stage of life."
