Doug NollI'm called in when human dynamics are getting in the way of strategic leadership execution.

3 Exercises to Reconnect With Your Partner

9 Dec 2025 · 1 min

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In this brief instructional video, the presenter outlines three practical exercises designed to help couples who feel disconnected. Exercise 1, the "90‑second reset," involves each partner taking a turn to share what’s bothering them while the other listens attentively, identifies the underlying feelings, and then switches roles. Exercise 2, "Build an Emotion List," guides couples to create a visual list of seven core emotions (anger, disrespect, fear, disgust, embarrassment, sadness, abandonment) and sub‑feelings, then share recent moments tied to those emotions. Exercise 3, the "Daily Check‑In," establishes a regular, timed conversation where partners alternately discuss their current feelings, practice reflective listening, name each other’s emotions, and express gratitude for the presence. The presenter ends by inviting viewers to choose which exercise to try first, emphasizing active listening and emotional naming as keys to reconnection.

Chapters

Here are 3 exercises to do with your partner when you are feeling disconnected. Exercise 1: The 90-second reset. Ask your partner to share what's bothering them, and when they speak, listen carefully and notice the feelings behind their words. Finally, name the feelings you see, then switch—share your own feelings while they listen. Exercise 2: Build an emotion list. Get a piece of paper or a whiteboard. List 7 main emotions: anger, disrespect, fear, disgust, embarrassment, sadness, abandonment. Then add other feelings under each. When you're done, take turns with your partner, sharing recent moments when you felt these emotions. Exercise 3: Daily Check-In. Pick a time each day and take turns talking about how you feel. The key here is to listen and name the feelings your partner shows. Then thank each other for being present. Which of these exercises will you try first?