Attachment Style Awareness
Attachment theory, originated by John Bowlby and expanded by Mary Ainsworth, identifies four attachment styles formed in early...
20 minutes for initial assessment + ongoing self-observation
Attachment Style Mapping Protocol
Based on Amir Levine and Rachel Heller's work in 'Attached,' this protocol helps you identify your attachment style (secure...
1-2 hours initial mapping, then ongoing awareness
Attachment Theory Healing Work
Identifying your adult attachment style (secure, anxious, avoidant, or disorganized) and practicing targeted exercises to move...
15-30 min/day for journaling and practice
Bids for Connection (Gottman Turn Toward)
One of John Gottman's most practical discoveries is that relationships are built and broken not in grand gestures but in...
Continuous micro-awareness, 5 minutes weekly reflection
Boundaries Setting Framework
Boundaries aren't walls — they're bridges with gates. Learn to say no without guilt, communicate your limits clearly, and stop...
Ongoing practice in daily life
Boundaries Setting Protocol
Based on Nedra Glennon Tawwab's framework, this protocol addresses the reality that most people struggle with boundaries not...
10-15 minutes daily reflection + real-time practice
Compliment Meditation
Give one genuine, specific compliment to someone every day. Not flattery — real observation. It rewires your brain to notice the...
10 seconds per compliment
Conscious Uncoupling
A structured 5-step process for ending a relationship with mutual respect and emotional wholeness, particularly focused on...
2-5 hours/week during the process (typically 3-6 months)
Couples Gottman Date Night Questions
Based on Gottman's research: couples who maintain 'love maps' (deep knowledge of each other's inner world) stay together. Use...
30-60 minutes per week
Couples Meditation
Shared meditation practices between partners including synchronized breathing, eye-gazing, and loving-kindness meditation to...
10-20 min/day
Date Night Rituals
Research-backed intentional connection time where couples engage in novel activities together weekly, with studies showing...
2-3 hours/week
Emotional Bid Recognition Training
Gottman's research found that couples who divorced 'turned toward' each other's emotional bids only 33% of the time, while...
Ongoing awareness, 5 min/day reflection
Evening Gratitude Text
Every evening, send one text message expressing genuine appreciation to someone in your life. Takes 30 seconds, costs nothing...
30 seconds per evening
Family Systems Therapy (Bowen)
Working with Bowen's concept of differentiation of self to reduce emotional reactivity in family relationships, break...
1-2 hours/week for therapy, plus daily mindful interactions
Five Love Languages Assessment
Gary Chapman's framework identifies five primary ways people express and receive love: Words of Affirmation, Acts of Service...
15 minutes for assessment, then daily micro-actions
Four Horsemen Antidotes (Gottman Conflict Protocol)
Gottman's research identified four communication patterns — criticism, contempt, defensiveness, and stonewalling — that predict...
Ongoing awareness + practice during conflicts
Gottman 5:1 Positivity Ratio Practice
Based on Dr. John Gottman's research at the University of Washington, stable and happy couples maintain a ratio of at least five...
5 min/day awareness + ongoing practice
Gottman Method Relationship Skills
A research-backed framework for strengthening relationships through building love maps, managing conflict with the Four Horsemen...
30 min/day for rituals, plus weekly date
Gottman's Four Horsemen Defense
John Gottman's research at the 'Love Lab' identified four communication patterns that predict relationship failure with over 90%...
Daily awareness + weekly 30-minute check-in
Husband/Wife Material Checklist Audit
Instead of listing what you want in a partner, list what a great partner would want in YOU — then work on becoming that person...
30 minutes for the audit, ongoing self-development
Love Languages Practice
Identifying and consistently speaking your partner's primary love language (words of affirmation, quality time, receiving gifts...
15-30 min/day
Love Maps (Gottman Knowledge Building)
Gottman's 'Love Maps' concept refers to the mental space each partner dedicates to knowing the other's inner world — their...
10 min/week dedicated + ongoing curiosity
Polyvagal-Informed Co-Regulation
Using Polyvagal Theory principles to help partners and family members regulate each other's nervous systems through prosodic...
Integrated into daily interactions
Post-Argument Repair Protocol
Gottman's research: it's not whether you fight that predicts divorce — it's whether you REPAIR. This protocol helps you reconnect...
15-30 minutes for the conversation
Power of Touch (Skin Hunger Protocol)
Humans need 8-12 meaningful touches per day to thrive. Most adults get far fewer. Touch releases oxytocin, reduces cortisol...
Moments throughout the day
Relationship Audit (Annual Review)
An annual structured reflection on the state of your relationship, inspired by business annual reviews and adapted by couples...
2-3 hours annually + quarterly 30-min check-ins
Repair Attempt Toolkit
Gottman's research shows that the ability to make and receive 'repair attempts' during conflict is the single best predictor of...
30 min to create toolkit, then ongoing
Sensate Focus (Intimacy Rebuilding)
Masters & Johnson's protocol for couples who've lost physical connection: structured touch exercises that remove performance...
20-30 minutes, 2-3x per week
Shared Meaning Rituals (Gottman)
John Gottman's research identifies 'shared meaning' as the highest level of his Sound Relationship House model. Couples who...
15-30 min/week for creation, then ongoing
Small Talk to Deep Talk Ladder (36 Questions)
Based on Arthur Aron's groundbreaking 1997 study, this protocol uses a series of 36 progressively deeper questions to accelerate...
45-90 minutes for the full 36 questions exercise
The Benjamin Franklin Effect
Ask someone to do YOU a small favor — and they'll like you MORE, not less. This counterintuitive finding (attributed to Franklin)...
5 minutes per interaction
The Platinum Rule
The Golden Rule says 'treat others as you want to be treated.' The Platinum Rule upgrades this to 'treat others as THEY want to...
Ongoing awareness practice, 5 minutes per interaction when learning
The Two-Minute Apology Formula
A proper apology has 4 components, and most people skip 3 of them: (1) What you did, (2) Why it was wrong, (3) How you'll prevent...
2 minutes to formulate and deliver
Weekly Couples Meeting Protocol
A structured weekly conversation format used in Gottman Method therapy and popularized by relationship therapists. It creates a...
30 min/week
Weekly Date Night Ritual
The National Marriage Project at the University of Virginia found that couples who have a regular date night at least once a week...
2-3 hours/week
Weekly Relationship Check-In
A 15-minute weekly conversation with your partner (or close friend/family member) using a simple structure: appreciation...
15-20 minutes per week