Feel stuck in your head? Spinning, second-guessing, or riding waves of frustration and doubt? This episode reframes emotional intelligence as a daily, doable practice rooted in identity.

You’ll learn why feelings are real but not always reliable, and how to treat them as data, not directors, so you can calm the noise and move the needle. We walk through simple tools you can use this week: a 60-second morning recording that trains your brain, clarity breaks that turn emotion into motion, the Notice → Name → Normalize → Next framework for in-the-moment regulation, “draft hot, send cold” for heated emails, and a three-line evening close that links identity to action to rest. Faith-friendly language is included (and optional), plus practical breathwork cues for anxiety and overthinking.

Designed for women leaders navigating the double bind—warm but not “soft,” clear but not “cold.” If ruts, storms, or stretch seasons have been testing your confidence, this is a steady, humane playbook.

You’ll learn

• How to lead your emotions without suppressing them


• A quick morning routine to set direction and reduce reactivity


• The clarity break method for better decisions and focus


• A simple script to handle tough meetings and fiery emails


• Breathwork tips to regulate in real time


• How to take the next best step when motivation is low

Episode highlights

• Why feelings are data, not directors and how that reframes identity + EQ


• A 60-second morning recording to train your brain


• Clarity breaks: turn emotion into motion in 20 minutes


• The in-the-moment tool: Notice → Name → Normalize → Next


• Draft hot, send cold: a smarter play for heated emails (tone-safe for women leaders)


• Breathwork that actually helps: three slow breaths to downshift anxiety


• “Picture this” moments: opening a tough meeting, editing a hot email, lifting a gray day


• The Evening Three: one truth, one release, one seed—link identity → action → rest

One line to take with you

“Let feelings inform you, then let identity direct you.”

Work with Lynsey

Ready to make this muscle memory? I offer 1:1 coaching for women leaders and business coaching for founders and executive teams—practical, momentum-focused, and tailored to you. Start here: LynseyMulder.com.

Connect with Lynsey:

• Website: LynseyMulder.com


• Facebook: @LynseySMulder


• LinkedIn: @Lynsey-Mulder


• Instagram: @LynseyMulder


• 🗣 Bring SparkLife to your team or event — speaking & workshops