Cours vidéo pour les relations

Begin with a 15-minute daily check-in to align feelings, needs, and intentions. Sit face-to-face, mute distractions, and finish by choosing one concrete action for tomorrow that both participants will attempt.

Reserve two 25-minute sessions each week as non-negotiable appointments. In each session, rotate roles: one person shares a challenge, the other mirrors and paraphrases what was heard, then swap. Use prompts such as one positive moment et one action for tomorrow to stay constructive and move forward.

Track progress with a simple log: date, mood rating, two wins, and one area to improve. After four weeks, many pairs report higher satisfaction and fewer frictions during disagreements, with noticeable gains in perceived closeness.

Adopt a three-step framework–Observe, Reflect, Act. Observe your own feelings and language without blame; Reflect by summarizing the other’s perspective; Act with a small, specific commitment for the next 24 hours. Maintain a calm tone and pause when emotions rise, then resume with a plan.

Keep sessions practical and scalable by designing modular prompts and rotating topics: daily appreciation, boundary needs, and future plans. If a topic becomes heated, switch to a neutral topic for the remainder of the session and revisit later with fresh energy.

Diagnose relationship health: identify strengths, gaps, and recurring patterns

Begin with a two-week diagnostic sprint: each partner rates five dimensions on a 1–5 scale and logs two recurring patterns weekly. Exchange results in a 20-minute discussion and commit to one concrete change per dimension showing the largest misalignment.

Five dimensions to track: clear talk, emotional availability, reliable follow-through, trust and safety, and alignment on daily routines and shared activities.

Score on a 1–5 scale: 1 = needs attention, 5 = strong. If the gap between partners on any dimension is greater than 2 points, mark it as a priority for small, concrete changes.

Recurring patterns to note include escalation cycles after certain topics, withdrawal during weekday evenings, late-night arguments, and repair attempts that miss the mark. Track how often each pattern occurs and which topics trigger them.

Gap: communication clarity – implement a two-sentence rule: each speaker states two sentences, then the partner restates in their own words before adding a follow-up. End with a clarifying question. Track whether understanding improves over two weeks.

Gap: emotional responsiveness – add a daily 3-minute check-in: one sentence about how you feel, one request for support. Keep to the point, avoid accusations.

Gap: trust and safety – share one action plan weekly: specify who will do what, make it visible to both, and confirm completion by week’s end.

Gap: alignment on routines – schedule two short joint activities per week, and review the calendar together each Sunday to keep commitments visible.

Pattern log template – date, trigger topic, mood before, mood after, repair attempt, outcome, notes. Fill after each discussion and keep for two weeks to review trends.

Review cadence: every two weeks, discuss metrics, celebrate progress, and adjust micro-habits. Consider rotating a facilitator to keep accountability intact.

Scripts and prompts for constructive conversations during conflicts and daily check-ins

Begin with a 5-minute pause at the first sign of tension, then use a four-step script: observe the behavior, express how it affects you with I-statements, name a concrete need, and propose a specific action. This approach lowers defensiveness and keeps the talk focused on what can be changed.

Conflict script (template): I noticed [fact]. I feel [emotion]. I need [need]. Could we [request or action]?

Example 1: I noticed you spoke over me during the last discussion. I felt dismissed. I need to feel heard when we plan together. Could we let each other finish before we respond, and set a timer if we talk for more than five minutes?

Example 2: I heard you say you’re overwhelmed with chores. I feel overwhelmed too when tasks pile up. I need a clearer plan for shared duties. Could we agree on one specific chore for today and check in again this evening?

Example 3: I saw you glance at your phone while we talked. I felt unimportant. I need focused attention during our talks. Could we put devices away for 15 minutes while we discuss something important?

Daily check-in prompts: What went well today and what helped you feel supported? What was hard, and what would make it easier for you tomorrow? What do you need from me in the next 24 hours to feel more supported? Is there a small, concrete action I can take to help you right now?

Approaching withdrawal or defensiveness: If one of us pulls back, use a soft-start: “I want to understand where you’re coming from. Would now be a good time to talk, or should we schedule a brief check-in for later?”

Repair and rebalance phrases: I’m sorry for raising my voice. I want to hear your perspective. Let’s identify one action we can take together to improve this situation. I value how we handle tough conversations and I’m committed to working through this with you.

Ending and follow-up: Agree on a concrete next step and a time to revisit it. “Let’s try [specific action] for the next 24 hours and check in tomorrow at [time] to share what changed.”

30‑day action plan: implement activities, track progress, and stay accountable

Choose one daily communication activity and complete it with the other person for 30 consecutive days; log a quick note on outcome and mood to stay on target.

1. Day 1 – Practice active listening for 5 minutes: paraphrase the speaker’s main point and ask one clarifying question.
2. Day 2 – Ask an open-ended question that invites specifics about a recent experience.
3. Day 3 – Express one specific appreciation for something they did today.
4. Day 4 – Use “I feel” statements to share a personal experience without blaming the other person.
5. Day 5 – Agree on one small shared goal for the week, write it down, and review on Day 7.
6. Day 6 – Do a 1‑to‑5 tension check: name the level and identify one trigger.
7. Day 7 – Spend 2 minutes in nonverbal mirroring; discuss how it felt to be heard.
8. Day 8 – Give full attention during a 10‑minute chat; remove notifications and distractions.
9. Day 9 – Pause for a moment after statements to check for understanding before replying.
10. Jour 10 – À tour de rôle, partagez un défi récent et réfléchissez ensemble à deux solutions possibles.
11. Jour 11 – Faites un compliment concret sur l'effort, pas sur le résultat, avec un exemple spécifique.
12. Jour 12 – Demandez du feedback : « Qu’est-ce qui vous aiderait à vous sentir écouté cette semaine ? »
13. Jour 13 - Faites une courte activité commune (cuisine, promenade ou projet) pour créer un moment positif.
14. Jour 14 – Résumer un sujet discuté en termes simples pour assurer la clarté.
15. Jour 15 – Terminez par un tour de gratitude de 3 minutes : chaque personne nomme une valeur qu’elle apprécie chez l’autre.
16. Jour 16 – Fixez une limite douce autour des interruptions ; convenez d’une règle de non-interruption de 15 minutes.
17. Jour 17 – Planifiez une conversation pour la planification de 20 minutes concernant une tâche partagée ; clarifiez les rôles.
18. Jour 18 – Nommez et validez les émotions que vous remarquez pendant la discussion (un ou deux indices).
19. Jour 19 – Introduire une réflexion en 2 questions à la fin de la journée pour évaluer l'humeur et les progrès.
20. Jour 20 – Entraînez-vous à résoudre des problèmes : énumérez trois options, puis choisissez la meilleure ensemble.
21. Jour 21 – Reconnaissez une petite victoire et soulignez ce qui y a contribué.
22. Jour 22 – Rotation du leadership : une personne commence la conversation, l'autre suit, puis échangez.
23. Jour 23 – Utilisez un « thermomètre des sentiments » (0–10) pour évaluer le niveau de confort avec les sujets abordés.
24. Jour 24 – Essayez une fenêtre de 15 minutes avec les appareils hors de vue pendant une activité partagée.
25. Jour 25 – Renseignez-vous sur un objectif personnel et proposez un geste de soutien que vous pouvez mettre en œuvre cette semaine.
26. Jour 26 – Partagez un moment où vous vous êtes senti entendu et répétez le sentiment à voix haute pour le renforcer.
27. Jour 27 – Revoir l'objectif hebdomadaire ; ajuster si nécessaire et s'engager pour les prochaines étapes.
28. Jour 28 – Planifiez un mini rendez-vous axé sur l'écoute et une conversation légère (environ 30 minutes).
29. Jour 29 – Rédigez une note succincte résumant les leçons apprises ce mois-ci et mettez en pratique quotidiennement la leçon clé.
30. Jour 30 – Examiner les progrès généraux, célébrer les réussites et définir les deux prochaines semaines pour maintenir l'élan.

Boîte à outils de suivi des progrès

• Journal quotidien : date, activité, durée, évaluation de l’humeur (1 à 5) et un résultat d’une ligne.
• Bilan hebdomadaire : 20 minutes pour partager les réussites, les défis et les ajustements ; consigner les points d’action.
• Rappels : fixez deux moments fixes chaque jour pour réaliser l'activité ; utilisez des alertes de calendrier ou une application de notes.
• Jalons : célébrez 5, 10 et 15 jours consécutifs avec une petite récompense ou un geste.
• Revue de fin de mois : énumérer trois tendances, deux stratégies fructueuses et un domaine à améliorer.

Modèle rapide pour les entrées quotidiennes

• Date: ________
• Activité : ________
• Durée : ________ minutes
• Humeur : 1–5
• Résultat : ________________________________
• Prochaine étape : _______________________________