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How often do you look within to understand how you’re feeling, and why you’re feeling that way? Don’t worry if you struggle to do this, we have a handy method to help!


The RULER Method

RULER is an approach to social and emotional learning (SEL) with the goal of teaching emotional intelligence to people of all ages. The objective of RULER is to foster a healthier and more compassionate society. What does each letter of the acronym stand for?

What Is The RULER Method?

Let’s take a look at RULER in more detail:

The RULER approach demonstrates that everyone has emotions, and emotional intelligence matters just as much as intellectual intelligence. Being able to recognise what we’re feeling, understand and express why we’re feeling that way, and regulate those feelings is an invaluable skill. This self-reflection is something we should all incorporate into our daily routine.


According to RULER, research shows that emotions influence:
  • Attention, memory, and learning
  • Decision making
  • Creativity
  • Mental and physical wellbeing
  • Ability to form and maintain positive relationships
  • Academic and workplace performance.

Why Do Emotions Matter?

The Mood Meter is a tool that helps people develop the RULER skills of emotional intelligence. The Mood Meter provides space for all emotions – and, in this way, shows us that all emotions are okay. Even unpleasant emotions, though they may feel uncomfortable, can serve us in certain situations. With the Mood Meter as our guide, we can develop strategies to deal with our feelings in ways that achieve our goals. You can find The Mood Meter here. As you can see, being attuned to our emotions has an impact not only on our wellbeing but also on how we perform in different areas of our lives. Let’s move on to our next section, where you’ll have a go at implementing RULER.

The Mood Meter