Relationships and communication
For saying what you need without losing yourself in other people. Practise on paper first, then try it when it counts.
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Fill one in online or print it as a PDF. No sign-up, and you can stop and come back.
Boundaries Worksheet
A free, printable boundaries worksheet: spot where you need a limit, write it as something you'll do, plan the exact words, and decide what you'll do if it's crossed.
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People-Pleasing Worksheet
A free, printable people-pleasing worksheet: see where you over-give, name the fear underneath, count the real cost, and practise one small, honest no.
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I-Statements Worksheet
A free, printable I-statements worksheet with I statement examples, the 'I feel... when... because...' formula, and space to plan one real conversation.
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Codependency Worksheet
A free codependency worksheet: look at patterns in one relationship, name your own needs and try one small boundary. Not a diagnosis. Free printable PDF.
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Anger Iceberg Worksheet
A free anger iceberg worksheet and PDF: see what showed on the surface, find the hurt, fear or shame underneath, name what you needed and plan a repair.
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Anger Management Worksheet
A free anger management worksheet for adults: your triggers, an anger thermometer with your own warning signs, a time-out plan and calming skills. Free PDF.
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Fair Fighting Rules Worksheet
A free, printable fair fighting rules worksheet for couples, family or housemates: choose your rules, set a time-out signal, plan a soft start-up and review after.
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DEAR MAN Worksheet
A free, printable DEAR MAN worksheet: write a script for one request or one no, step by step, then rehearse and review. Not for unsafe relationships.
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Types of Boundaries Worksheet
A free, printable types of boundaries worksheet: physical, emotional, time, material, digital and mental. Tick where you feel clear or stretched and pick one to strengthen.
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Communication Skills Worksheet
A free communication skills worksheet: rate your own habits, break down one hard conversation, practise three skills for a week, and use a phrase bank.
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Conflict Resolution Worksheet
A free conflict resolution worksheet for a friend, family member, colleague or housemate: sort the facts, see their side, find what you both want and plan the talk.
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Active Listening Worksheet
A free active listening worksheet with exercises: spot your listening habits, practise six core skills, try three conversations this week and look back at what you noticed.
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Friendship Worksheet
A free friendship worksheet for adults: map your friendships, name what you value, grow one that matters, ease one that drains you, and plan a reach-out.
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Couples Communication Exercises
Free printable communication exercises for couples: a daily check-in, taking turns to listen, appreciations, one wish, a weekly look and repair phrases.
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Attachment style quiz
Find your pattern in close relationships with a free attachment style quiz. A plain-words result, saved privately so you can retake it and see how you change.
QuizLove languages quiz
Find out which ways of being shown care mean most to you with a free love languages quiz. A ranked result in plain words, saved privately so you can retake it.
Guides
How to set boundaries
What boundaries are, real examples, how to set one kindly and what to do when it's ignored, in plain language, with a free worksheet to plan the exact words.
Guide · 10 min readHow to stop people-pleasing
How to stop being a people-pleaser: the signs, why you do it, everyday examples, the mistakes that keep you stuck, and six small steps towards an honest no.
Guide · 8 min readHow to say no
How to say no without a long excuse or a pile of guilt: a step-by-step method, ready-made words for friends, family and work, and what to do when they push back.
Guide · 12 min readAssertive communication
What assertive communication is, passive vs aggressive vs assertive with examples, how to be more assertive step by step, phrases to try, fair fighting rules.
Guide · 8 min readHow to apologise
How to apologise so it lands: a simple step-by-step, short examples for friends, partners, colleagues and family, plus what to avoid saying.
Guide · 9 min readHow to make friends as an adult
Where to meet people, how to turn a friendly chat into a friendship, and how to be a better friend. Practical steps for adults, plus free worksheets.
Guide · 10 min readDifficult conversations
How to have a difficult conversation with family, a friend, a partner or a colleague: how to prepare, what to say, what to do if it goes badly, and when not to.
Guide · 12 min readAttachment styles
What attachment styles are, where they come from (Bowlby, Ainsworth, Hazan and Shaver) and what the research does and doesn't show. An explainer, with no quiz.
Guide · 9 min readHow to deal with loneliness
What loneliness is, how it differs from being alone, the signs, and small, practical steps towards feeling more connected. Free worksheets included.
Guide · 8 min readSigns of codependency
Signs of codependency in plain words, what can sit behind them and small steps that help. Not a diagnosis, and not for abuse. Free guide.
Guide · 8 min readActive listening
What active listening is, the core skills, everyday examples, common mistakes and a step-by-step way to practise, at home and at work. Free worksheet included.
Guide · 9 min readConflict resolution skills
Learn conflict resolution skills you can use today: stay calm, listen, find what each person needs and agree a next step. Step by step, for work and home.
Workbooks
Several worksheets in one printable PDF, in an order that builds.