Your marriage

Find the part of the last argument that was yours, and own it with no but after it.

Even ten percent. I was harsh, that was on me. Ownership without defence lets them soften.

When you process a fight, share how you felt, gently, without yet saying why.

Name the feeling, aloud, and leave the case for later. Do not comment on your partner's feelings.

Describe your own reality with I heard you say, not you said. Leave room to be corrected.

Report only what you saw, heard, and felt, like a reporter, not what you think they meant.

End by each naming one thing you can do differently next time, and be agreeable to your partner's idea.

One concrete plan each, offered and accepted, turns a fight into something you both learn from.

Own your share of the fight, even a small part. Say what set you up and what you regret.

I was stressed, I was short, I did not listen. Taking responsibility is the fastest road to repair.

Name what set you off, then tell the older story behind why it is a trigger for you.

Rewind to an earlier time you felt the same. Sharing that story helps your partner know you.

Revisit a past fight only once you are both calm, from the balcony, without climbing back into it.

Processing means talking about the incident, not re-fighting it. Wait until the heat is gone.