Identify a low-stakes situation where someone expresses frustration or disagreement (e.g., a colleague complaining about a project deadline).

Actively listen to the person for 2-3 minutes without interrupting or offering solutions.

Mirror their body language and tone subtly. If they are leaning forward, slightly lean forward yourself. If their tone is frustrated, reflect a similar tone (without exaggerating).

Use labels to identify their emotions (e.g., "It sounds like you're really frustrated with this deadline," or "Are you feeling overwhelmed by the amount of work?"). Wait for confirmation.

Observe their reaction. Note if they become less agitated or more receptive.

Choose a partner and ask them a question about a topic they are passionate about (e.g., their favorite hobby, a current project, or a cause they support).

Listen attentively to your partner for 5 minutes, focusing solely on understanding their perspective. Avoid interrupting or formulating your response.

After 5 minutes, summarize your partner's perspective in your own words in a notebook, aiming for accuracy and empathy. Include their main points and the emotions they conveyed.

Ask your partner if your summary accurately reflects their perspective. If not, ask clarifying questions and revise your summary until they agree it is accurate.