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12 At-Home Exercises for Couples

Writer's picture: AmberAmber

In the journey of love, every couple encounters bumps along the road. Whether it’s miscommunication, trust issues, or simply the busyness of life, nurturing a relationship takes effort and intention. Fortunately, at-home therapy exercises can be a powerful tool for couples looking to heal and grow together. These activities are designed to improve communication, foster emotional intimacy, and build trust. Here are twelve exercises you can try in the comfort of your own home:



1. Active Listening Exercise


Purpose: Improve communication and empathy.


How to do it: One partner speaks for 5 minutes about their feelings or a concern while the other listens without interrupting. Afterward, the listener repeats back what they heard to ensure understanding. Then switch roles. This exercise fosters a sense of being heard and understood, which is crucial for emotional connection. Set a timer and respect it. No interrupting.



2. Gratitude Journals


Purpose: Rebuild/re-enforce positive feelings toward each other.


How to do it: Each partner keeps a journal where they write down one thing they appreciate about the other every day. At the end of the week, share your entries with each other. This simple practice can help redirect focus to the positives in your relationship, enhancing overall satisfaction.



3. Rebuilding Trust Exercise


Purpose: Restore trust after betrayal, a hurt, a big fight...


How to do it: Agree on specific actions the partner who has caused hurt will take to rebuild trust (e.g., sharing daily whereabouts or being transparent with phone usage). The other partner should track moments when they notice these trust-building actions and acknowledge them regularly. Review your progress weekly to reinforce accountability. You both can do this, it doesn't have to be one or the other. If you can't decide who caused the hurt, I might suggest getting a couples counselor.



4. The Love Languages Quiz


Purpose: Understand each other’s emotional needs better.


How to do it: Take the Love Languages Quiz together to discover each other’s primary love languages—whether it’s words of affirmation, acts of service, receiving gifts, quality time, or physical touch. Use the results to express love in ways that resonate most with your partner, enhancing emotional connection. Come up with ways to meet each others love language.




5. Mindful Breathing and Grounding Exercise


Purpose: Regulate emotions and increase calmness.


How to do it: Sit across from each other, hold hands, and take deep breaths together for a few minutes. Focus on your breath and the sensation of touch. This grounding exercise can be particularly helpful during tense moments or after difficult conversations, allowing both partners to reconnect. I also like chest to chest connection, hug, sync your breathing, notice your partners heart beat. And if you really want to test yourself, sit across from each other, hold hands and maintain eye contact. See your partner.



6. The "I Feel" Statement Exercise


Purpose: Encourage non-defensive communication.


How to do it: When discussing sensitive issues, each partner uses "I feel" statements instead of accusatory ones. For example, rather than saying, "You never listen to me," say, "I feel ignored when I’m talking and you don’t respond." This approach reduces defensiveness and fosters deeper understanding.



7. Weekly Relationship Check-In


Purpose: Stay connected and address issues regularly.


How to do it: Set aside 20-30 minutes each week to discuss your relationship. Start with three questions:


- What went well this week in our relationship?


- What challenges did we face, and how can we work through them?


- What do we want to improve or focus on next week?


This ritual helps maintain open lines of communication and keeps both partners aligned.



8. Role Reversal Exercise


Purpose: Build empathy and understanding.


How to do it: Pick an issue that causes disagreement and reverse roles. Each partner speaks from the other’s perspective about the issue, expressing how the other person might feel and why. This exercise promotes empathy and understanding, allowing for more constructive conversations.



9. Shared Vision Board


Purpose: Strengthen the sense of partnership and shared goals.


How to do it: Create a vision board together by cutting out images, words, and quotes from magazines that represent your goals as a couple—career aspirations, travel dreams, personal growth, or relationship milestones. Display it as a reminder of your shared dreams and ambitions.



10. Couples' Meditation


Purpose: Build connection and emotional presence.


How to do it: Sit back to back with your partner and meditate together for 10-15 minutes. Focus on the connection between your bodies and try to synchronize your breathing. This practice fosters a sense of calm and unity, making it easier to navigate stress together.



11. Forgiveness Ritual


Purpose: Aid in moving past hurt or betrayal.


How to do it: Write letters to each other outlining your hurt, your desire to forgive (or be forgiven), and your hopes for the future. Read the letters aloud, then burn or tear them up together as a symbolic gesture of

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