Relationships worksheets
Worksheets for communication patterns, attachment work, and assertiveness.
Most of what hurts in relationships isn't the disagreements — it's the patterns of escalation and withdrawal that grow up around them. The worksheets in this section draw on Gottman research, DBT interpersonal skills, and assertiveness training.
They are designed to be used between sessions or alongside couples work, not as a replacement for either.
All Relationships worksheets (22)
Cost-Benefit Analysis of a Belief
A structured way to weigh what holding a particular belief gives you and what it costs you.
Workability Audit
A worksheet for evaluating a recent strategy not by whether it was right but by whether it actually worked.
DEAR MAN Communication Script
A step-by-step script (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate) for assertive requests.
GIVE Skills Reference
A handout of the GIVE interpersonal skills (Gentle, Interested, Validate, Easy manner) for preserving relationships.
FAST Self-Respect Skills
A reference for FAST (Fair, Apologies-no-excess, Stick to values, Truthful) — the DBT skills for keeping self-respect in interactions.
Loving-Kindness Meditation Script
A guided script for the traditional metta practice of extending wishes for wellbeing to self and others.
Gratitude Letter Template
A template for writing a detailed letter of thanks to someone who has helped you.
Anger Trigger Map
A worksheet for mapping recent anger episodes and looking for shared situational triggers.
Time-Out Plan for Adults
A pre-agreed plan for stepping out of an escalating conversation, used in couples and individual work.
Anger Iceberg Worksheet
A diagram and prompt for identifying the softer emotions (hurt, fear, shame) that often sit beneath anger.
Active Listening Practice Sheet
A structured exercise in reflective listening, designed for couples to do together.
Repair Attempts Inventory
A worksheet drawn from Gottman research for cataloging the small moves you and a partner use to step back from conflict.
Boundary-Setting Script
A planner for a specific boundary you need to set — what to say, what to expect, what to do if it isn't respected.
Soft Start-Up Worksheet
A practice worksheet for opening a difficult conversation without criticism or blame.
Four Horsemen Self-Audit
A self-audit covering criticism, contempt, defensiveness, and stonewalling in your relationships.
Love Maps Inventory
A questionnaire for refreshing your knowledge of a partner's inner world.
Bids for Connection Tracker
A tracker for noticing the small bids for attention you and a partner make and how often you turn toward them.
Attachment Style Reflection
A reflection on your patterns under stress — anxious, avoidant, secure, disorganized — and what they ask of you.
Gratitude Visit Plan
A planning worksheet for the gratitude visit — drafting and delivering an in-person letter of thanks.
Workplace Conflict Map
A worksheet for mapping a difficult workplace dynamic and your range of moves within it.
Two-Letter Forgiveness Exercise
A two-step letter exercise — one as the hurt party, one to that party — for self-led forgiveness work.
Boundaries Inventory
A worksheet for itemizing the boundaries you currently hold and where they are leaking.