Salovey and Mayer defined EQ in terms of being able to monitor and regulate one's own and others' feelings, and to use feelings to guide thought and action. While they have continued to fine-tune the theory, Daniel Goleman has adapted their model into a version that he finds most useful in understanding how these talents matter in work life. His adaptation which  appears in his work "Emotional Intelligence-why it can matter more than IQ" includes the following five basic emotional and social competencies :

Self-awareness : Knowing what we are feeling in the moment, and using those preferences to guide our decision making; having a realistic assessment of our own abilities and a well-grounded sense of self-confidence

Self-regulation : Handling our emotions so that they facilitate rather than interfere with the task at hand; being conscientious and delaying gratification to pursue goals; recovering well from emotional distress

Motivation : Using our deepest preferences to move and guide us toward our goals, to help us take initiative and strive to improve, and to persevere in the face of setbacks and frustrations

Empathy : Sensing what people are feeling, being able to take their perspective, and cultivating rapport and attunement with a broad diversity of people.

Social Skills : Handling emotions in relationships well and accurately reading social situations and networks; interacting smoothly; using these skills to persuade and lead, negotiate and settle disputes, for cooperation and teamwork.

- DeTimes