Step 2. Self Awareness                                                                           Think - Feel - Do

Use the prompts on the Digital Wellness Tool to …

• Gain self awareness in emotional literacy 

• Notice patterns in digital behavioural associated with mood/emotions

• Learn and practice self-regulation 

• Build interpersonal relationships through communication and connection

The goal is to strengthen self regulation by increasing emotional, relational, and digital behaviour awareness through structured couple communication

This article defines self-regulation as the ability to manage thoughts, emotions, and behaviours in ways that support long-term goals rather than immediate impulses. It emphasizes that self-regulation is a learnable and adaptable skill, making it especially relevant for adults navigating digital environments and life transitions.

A key insight is that awareness precedes control. Individuals must first recognize emotional triggers, thought patterns, and behavioural habits before they can regulate them effectively. The article highlights the importance of creating a pause between stimulus and response, allowing for more intentional decision-making, an approach closely aligned with cognitive behavioural therapy (CBT) and emotional intelligence frameworks.

Practical strategies include mindfulness, cognitive reframing, goal-setting, and reflective practices. These approaches help individuals manage stress, reduce impulsive reactions (including those related to technology use), and strengthen relationships.

(Cuncic, 2026)

Daniel Goleman (2012) explains emotional intelligence.

Emotional intelligence and social-emotional learning both identify learning as a process important for success and well-being. 

Goleman identified four areas of emotional intelligence: self-awareness, self-management, social awareness, and relationship management (GlobaLeadership Foundation, 2025). 

Each competency builds on itself (e.g., strong self-awareness supports effective self-management, and both of these competencies support social awareness, which in turn supports relationship management). 

Five Core Socio-emotional Competencies (SECs)

The CASEL framework organizes SEL around five broad, interrelated domains of competence that describe what people need to know, understand, and be able to do to engage effectively with themselves and others:

• Self-Awareness – Recognizing one’s emotions, values, and strengths.

• Self-Management – Regulating emotions, thoughts, and behaviours.

• Social Awareness – Understanding and empathizing with others from diverse backgrounds.

• Relationship Skills – Forming and maintaining healthy and meaningful relationships.

• Responsible Decision-Making – Making ethical, constructive choices about personal and social behaviour.

SEL leads to beneficial outcomes related to: social and emotional skills, academic performance, mental wellness, healthy behaviors, school climate and safety, and lifetime outcomes. (CASEL, 2026)

Emotional intelligence (EI) refers to the ability to recognize, understand, use, and manage emotions, both in ourselves and in others, and is essential for human flourishing and healthy relationships (Sprouts, 2024).