Embedded Files
Use the Digital Wellness Log sheets to track your shared goals
Shared Decision-Making and Closing
Shared Decision-Making and Closing
Step 7. Goal Setting and Closing Think - Feel - Do
Use the prompts on the Digital Wellness Tool
What is one small change we can try this week?
Are there any barriers or unresolved feelings?
How can we show appreciation for each other?
How can we experience flourishing and an authentic connection?
The goal is to set a digital wellness goal that enhances interpersonal relationships and supports flourishing
Resources
Resources
What is a SMART goal?
What is a SMART goal?
What is a SMART goal, and how do I write SMART goals for my digital habits and relationship needs?
Podcast: Lessons from 30 years of marriage
Podcast: Lessons from 30 years of marriage
Relationship wellness is cultivated through intentional communication, emotional awareness, and reflective practices that build resilience, meaning, and connection over time. (Robbins, 2024)
Six Relationship Lessons
Get in the boat
Stop Keeping Score
Assume your partner is doing their best
Focus on what you can control
Put in the reps
Celebrate and appreciate often
Healthy relationships are built through intentional, repeated behaviours grounded in empathy, self-regulation, and appreciation, which are key conditions for human flourishing.
This podcast highlights that strong relationships are not built on compatibility alone, but through intentional behaviours, emotional awareness, and ongoing effort over time. Mel and Chris emphasize that relationship quality is a key determinant of overall well-being, aligning closely with research on flourishing and the importance of positive relationships within the PERMA model.
Key Takeaways for Wellness-Focused Relationship Building
Key Takeaways for Wellness-Focused Relationship Building
1. Relationships Require Intentional Practice
Healthy relationships are developed through daily actions rather than passive connection. Small, consistent behaviours such as checking in, expressing appreciation, and active listening build relational strength over time. This aligns with your Couples Check-In approach as a structured, intentional practice.
2. Emotional Awareness is Foundational
Successful relationships depend on recognizing and regulating one’s own emotions before responding to a partner. This reflects core principles of emotional intelligence (Goleman) and supports self-regulation as a protective factor for wellness.
3. Conflict is Normal—Repair is Essential
Rather than avoiding conflict, thriving couples focus on repair strategies (e.g., accountability, empathy, re-engagement). This connects strongly to CBT principles, where reframing thoughts and responses can shift relational outcomes.
4. Positive Interactions Outweigh Negative Ones
Sustained well-being in relationships comes from maintaining a higher ratio of positive to negative interactions (e.g., kindness, humour, validation). This supports resilience and emotional buffering, key components of long-term flourishing.
5. Curiosity Over Assumption
The podcast emphasizes approaching a partner with curiosity rather than judgment. This promotes perspective-taking and cognitive flexibility, which are critical for both relationship health and digital wellness (especially when navigating misunderstandings in online communication).
6. Growth Mindset in Relationships
Strong relationships evolve over time. Viewing challenges as opportunities for growth fosters meaning (PERMA) and supports long-term relational satisfaction.
References
References
Robbins, M. (Host). (2024). How to create better relationships: 6 surprising lessons from 30 years of marriage [Video podcast episode]. In The Mel Robbins Podcast. YouTube. https://www.youtube.com/watch?v=HfNw_w62uBo
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