Intrapersonal Intelligence: A Comprehensive Guide

How well do you know yourself?

Reviewed by David Susman, PhD

Intrapersonal intelligence is the ability to recognize and understand your thoughts, feelings, and motivation. It involves gaining self-awareness through introspection, self-reflection, and insight. This form of intelligence allows people to plan, make decisions, and pursue goals effectively.

"Intrapersonal intelligence describes how well we understand ourselves and how we use our self-awareness to guide our lives. This includes understanding our emotions, core values, belief systems, and motivation behind our behaviors, and living in alignment with this understanding," explains Courtney Morgan, LPCC, a licensed therapist and founder of Counseling Unconditionally.

If you have a high level of intrapersonal intelligence, you might feel like you have a deep connection to your own mind and the things that make you tick. Understanding your inner world allows you to relate and interact with your external environment more effectively. Because you know yourself so well, you are adept at setting meaningful goals that guide your life in the right direction.

It is one of the multiple intelligences described by psychologist Howard Gardner. Gardner suggests that intelligence isn't just a single mental capacity. Instead, he believes that people can possess several different kinds of intelligences (nine, in fact).

At a Glance

People with intrapersonal intelligence often seem to have an uncanny understanding of their own thoughts, emotions, and experiences. They are great at spotting patterns in their life, connecting current feelings to past events, and understanding why they are the way they are today.

Keep reading to learn more about what you can do to develop your intrapersonal intelligence abilities and why these skills can be so important for mental well-being.

Characteristics of Intrapersonal Intelligence

People who have strong intrapersonal intelligence tend to be:

• Self-aware: People with this type of intelligence understand their internal experiences thoroughly, including how they think, feel, and act.

• Introspective: They are also skilled when it comes to reflecting on their internal processes to gain insights.

• Emotionally intelligent: Because they are so skilled at interpreting their inner life, they also possess an innate ability to manage and regulate their emotions effectively.

• Self-knowledgeable: A deep understanding and appreciation of the self lies at the center of intrapersonal intelligence. This can be beneficial at times, but it can sometimes contribute to shyness or social anxiety. Because people feel like others evaluate them with the same level of scrutiny, they may feel like they are always under the spotlight.

• Intuitive: Because people with this type of intelligence are so clued into their own feelings and what's happening in the world around them, they have a powerful ability to use their intuition to connect events and predict outcomes.

Intrapersonal Traits and Behaviors

• Self-aware

• Thoughtful

• Philosophical

• Independent

• Self-reflective

• Enjoys working alone

• Introverted

• Enjoys learning about the self

• Appreciates journaling

• Strong intuition

• Good self-regulation

• Understand others by first understanding themselves

• Express thoughts and feelings through creative pursuits

Theories and Models of Intrapersonal Intelligence

Howard Gardner introduced the concept of intrapersonal intelligence as part of his theory of multiple intelligences. Where traditional theories of intelligence suggested that intelligence was a single, broad capacity, Gardner believes that it is made up of many different types of cognitive abilities.

According to Gardner, there are nine distinct types of intelligence:

• Verbal-linguistic intelligence

• Logical-mathematical intelligence

• Spatial visual intelligence

• Bodily-kinesthetic intelligence

• Musical intelligence

• Interpersonal intelligence

• Intrapersonal intelligence

• Naturalistic intelligence

• Existential intelligence

While intrapersonal intelligence is primarily associated with Gardner's theory, it also plays a role in a number of other theories and models.

Self-determination theory is a theory of human motivation that suggests that people are driven by autonomy, intrinsic motivation, and competence. People who possess strong intrapersonal intelligence are independent and aware of their motivations. This can help them feel more independent, capable, and intrinsically motivated to achieve their goals.

Intrapersonal intelligence is also an important aspect of emotional intelligence. Emotional intelligence refers to a person's ability to perceive, understand, manage, and use emotions. Intrapersonal knowledge helps strengthen emotional intelligence.

Takeaway

Research suggests that perceived intrapersonal emotional intelligence can play a beneficial role in academic success.

Intrapersonal vs. Interpersonal Intelligence

Intrapersonal and interpersonal intelligence are sometimes confused with one another. Interpersonal intelligence is another of the nine types identified by Gardner and refers to the ability to understand social situations and other people's social behavior.

Where intrapersonal intelligence focuses on understanding the self, interpersonal intelligence is centered on understanding other people.

Intrapersonal Intelligence

• Self-compassion

• Self-awareness

• Enjoy self-expression

• Feedback comes from the self

• Executive functions

Interpersonal Intelligence

• Empathy

• Social perception

• Enjoys communication

• Feedback comes from others

• Social effectiveness

Developing Intrapersonal Intelligence

Intrapersonal intelligence tends to come naturally to some people–it’s just part of how their minds work. However, Morgan explains that anyone can learn and strengthen their intrapersonal abilities.

Intrapersonal means within the individual self or mind. So these skills center on things like self-awareness, resilience, emotional understanding, and adaptability.

Some strategies that can help you develop your intrapersonal skills include:

Identify Your Values

Morgan's number one recommendation for strengthening intrapersonal abilities is to complete a value card sort. "This is an activity in which a person is presented with numerous values, such as family, power, autonomy, peace, travel, and connection, and they are instructed to identify the values that are most important to them," she says.

Explainer

The leadership and personal development company Think2Perform has a great online value sorter that you can try for free.

She suggests working through the card sort until you've selected a maximum of five values. Next, think about how well you are living in alignment with those core values. How can you integrate these values into your life more? Which areas of your life are these values not present?

Takeaway

This can be a great way to guide your decisions and identify areas of incongruence in your life. "I find that people experience sadness, frustration, and anxiety when they have high levels of incongruence between their lives and their values," Morgan explains.

Make Time for Yourself

Self-discovery is essential for intrapersonal intelligence. Give yourself the time and space to get to know who you are a little better. Exploring who you are and building an identity often take center stage during adolescence and other important points of life, but building a sense of self-concept is an ongoing process throughout life.

Strategies that can help you build stronger self-knowledge include:

• Spending time alone

• Examining your thoughts and reactions

• Visualizing your goals, dreams, and aspirations

• Exploring new hobbies and interests

• Staying open to new experiences and learning

• Using mind-body activities to put yourself in closer touch with your mind and body

• Taking breaks to do things that you enjoy

Writing in a Journal

Journaling your thoughts, feelings, and experiences is a powerful way to learn more about yourself. Think of your journal as a guidebook to yourself. It can hold your memories as well as your emotions, aspirations, and fears. 

Takeaway

Looking back on your journal entries can be a great way to pinpoint problems, notice patterns, and remind you of your progress.

Treat Yourself Kindly

Showing yourself compassion is an important intrapersonal skill. Being kind to yourself can help you build a deeper, more positive connection with how you are feeling. Pay attention to how you are feeling and look for ways to improve how you are feeling and address your needs.

Give yourself encouragement when you're feeling stressed. Think about what you might say to a good friend when they are feeling down or struggling with a tough situation. Treat yourself like you would a friend.

And don't forget that everyone makes mistakes. Instead of beating yourself up over regrets, focus on forgiving yourself, learning from mistakes, and seeing it as an opportunity to understand yourself a little better.

Practice Mindfulness

Mindfulness builds a greater appreciation of the present moment, including your feelings and perceptions. By becoming more mindful, you'll develop a greater awareness of what you're feeling and why you might be feeling that way. 

Takeaway

Mindfulness practices can help you reconnect with your inner self and learn more about how you respond to the world around you. As you build your mindfulness skills, you may start to notice situations that contribute to stress, negative thinking, and poor self-esteem.

As you develop a greater emotional awareness, you can also start to notice the things that give you strength and help you cope with life's challenges. That way, instead of responding with poor coping strategies or bad habits, you can rely on these strengths to build your resilience and recover from setbacks.

Talk to a Therapist

Some people may have a more difficult time cultivating intrapersonal intelligence. Barriers may hold them back, or they may encounter challenges when trying to do this on their own. Morgan recommends that people facing such struggles reach out to a licensed mental health therapist for guidance.

Therapy can be a powerful tool for self-exploration. By working with a therapist, you can learn more about your experiences, thoughts, moods, and behaviors. Reflecting on yourself with the help of a mental health professional can provide insights and help you make important connections that you might not have otherwise noticed on your own.

Examples and Activities of Intrapersonal Intelligence

It's helpful to understand why intrapersonal intelligence is important and the role it can play in everyday life. Here are a few real-life scenarios where intrapersonal intelligence comes into play:

Setting Goals

When you set personal goals, it requires knowing what you want and the type of resources you have available to make those things happen. That takes self-knowledge. You also need to have a solid understanding of the things you want to achieve and how you can do it in a way that upholds your values, plays to your strengths, and sidesteps your weaknesses.

Start a Vision Board

Here’s a great idea to help you build greater intrapersonal intelligence and reach your goals: start a vision board! A personal vision board is a visual representation of your goals and aspirations. It incorporates things that are important to you, such as images and quotes. This can be a great way to learn more about yourself and give yourself something to work towards.

Regulating Emotions

The ability to manage your emotions is a key component of intrapersonal intelligence. If you are struggling with this skill, it might mean that you find it hard to control or understand what you are feeling when you are under stress. This can lead to angry outbursts that can negatively affect your mood, relationships, and even your job.

Label Your Emotions

One thing you can do to cope when you are feeling overwhelmed by intense feelings is to give your emotions a name. Research has shown that labeling your emotions, known as affect labeling, can actually help those feelings feel less intense.

Expressing Yourself Creatively

If you want to create art, music, writing, or any type of expressive work, it requires tapping into your innermost self to find inspiration. When you have a strong sense of intrapersonal intelligence, it means you are able to draw on your inner world and channel it into authentic, meaningful creations.

Express Yourself

Journaling is a great way to get started if you want to strengthen the connection between your intrapersonal skills and creativity. Consider starting a creative journal where you record your thoughts, experiences, and reflections. Don't be afraid to get creative, and consider using writing prompts as a springboard for self-exploration.

Resources and Further Reading

If you want to learn more about intrapersonal intelligence, you may find the following resources helpful:

Books

• "Frames of Mind: The Theory of Multiple Intelligences" by Howard Gardner

• "Emotional Intelligence: Why It Can Matter More Than IQ" by Daniel Goleman

• "The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are" by Brené Brown

Online Workshops or Courses

You might also consider taking a course or workshop through an online provider like Coursera or Udemy. You might find classes devoted to specific aspects of intrapersonal intelligence, such as emotional intelligence, self-awareness, personal development, and mindfulness.

Therapy

You might find it helpful to talk to a counselor or therapist to help develop and strengthen your intrapersonal skills.

Some types of therapy that may be particularly helpful for building a stronger understanding of your own thoughts, feelings, and behaviors include cognitive-behavioral therapy (CBT), acceptance and commitment therapy (ACT), and mindfulness-based cognitive therapy (MBCT).

Keep in Mind

According to Howard Gardner, intrapersonal intelligence is one type of intelligence that you might possess. This ability involves being particularly skilled at understanding your own thoughts, feelings, strengths, and motivations. Such skills can be important when it comes to setting goals and achieving personal growth, which is why taking steps to strengthen these abilities can be so helpful.

Understanding your unique strengths can also help you make important choices in your life that will maximize happiness and success. For example, people with a strong sense of intrapersonal intelligence may enjoy careers focused on introspection and self-reflection. If you have this type of intelligence, you might thrive as an author, poet, philosopher, historian, inventor, psychologist, or researcher.

Related: What Kind of Intelligence Do You Have? Take the Quiz

Read the original article on Verywell Mind.