Mindletic Journal Interpretation

How to interpret emotions in the Mindletic journal?

A study by Barrett (1998) shows that emotions are based on a dimensional model, which emphasized two qualities: valence (level of pleasantness) and arousal (bodily activation).

Based on this emotion dimensional model, the Mindletic journal defines emotions as having two dimensions, pleasantness and energy. The horizontal axis is meant to track pleasantness - it represents how pleasant or unpleasant we feel. The vertical axis represents energy: how much physical energy is running through our bodies. The two axes cross to form four quadrants, and each has a color that you can interpret using this guide:

The low-energy pleasant quadrant (dark blue) represents such feelings as calm, tranquil, relaxed, peaceful, or secure. Being in this quadrant is an excellent place to be for concentration and productivity. Also, it is a great place to be for working collaboratively, giving or receiving feedback, and taking time for self-reflection.

How to move from this quadrant when needed?
Try listening to upbeat music and standing up to get some blood flowing. Take a walk to boost your energy and get some fresh air. Use self-talk to remind yourself of something that inspires you about your work.

The high-energy unpleasant quadrant (mahogany) represents such emotions as being angry, shocked, anxious, or concerned. This is an excellent time to write a persuasive argument or advocate for something you believe in. Also, it is a good place to be when you want to take action on something important or to compete in debate or sports.

How to move from this quadrant when needed?
Try going for a walk, listening to your favorite music, or taking a few slow deep breaths to clear your head and calm your body. Use the Self-care section in Mindletic or simple self-talk (e.g., “This is a part of my day, but it does not define my whole day”).

The low-energy unpleasant quadrant (light blue) represents the feelings of sadness, disappointment, discouragement, depression, or loneliness. While lingering on this side of the emotion meter, it is the best time to work on a project by yourself, especially a project including reading, editing, or critical thinking. Being “in the light blue” helps us feel empathy. Being in this quadrant is a good place to be when you need to focus on a detailed task or think carefully about something.

How to move from this quadrant when needed?
Try listening to music, talking with a friend or co-worker, or having a snack or coffee. Use self-talk to remind yourself of the big picture or try positive reframing - putting a positive spin on a situation.

The high-energy, pleasant quadrant (peach) involves such emotions as happy, excited, cheerful, energized, or motivated. Being in this quadrant means that now is a good time to start a new project, have a brainstorm or a problem-solving session with your team, or work on a creative project. It is an excellent place to be for checking things off your to-do list!

How to move from this quadrant when needed?
Try turning one of your meetings into a walking meeting to use some energy. Take slow deep breaths, listen to calm music, or move to a workspace where you can be alone (if possible).