Daily Connection Couples Worksheet

Strengthening your relationship through intentional daily practices

Current Connection Assessment

Complete this section individually first, then share your responses with each other. Be honest and kind in your reflections.

How connected do you feel to your partner right now?

Partner 1

Disconnected Very connected

Partner 2

Disconnected Very connected

Current connection patterns - Check all that apply to your relationship:

We often eat meals together without distractions We check in with each other daily about feelings We spend quality time together most days We often get distracted by phones/devices when together We struggle to find time for just the two of us We express appreciation for each other regularly We have meaningful conversations beyond logistics We often feel like roommates rather than partners

Partner 1: What makes you feel most connected to your partner?

Partner 2: What makes you feel most connected to your partner?

Daily Connection Rituals

Small daily rituals can significantly strengthen your bond. Explore these ideas and create your own meaningful practices.

Morning Connection

Start your day together with intention

Ideas to try:

Share one thing you're grateful for Give a 20-second hug before leaving Have coffee/tea together without devices Share your intentions for the day

Reunion Ritual

Reconnect when coming back together

Ideas to try:

6-second kiss when reuniting Share the best part of your day Take 10 minutes to fully reconnect Put away devices for first 15 minutes

Bedtime Connection

End your day with closeness and reflection

Ideas to try:

Share appreciations from the day No devices in bed for 30 minutes Physical affection without pressure Brief meditation or gratitude together

Weekly Date Ritual

Dedicated time for focused connection

Ideas to try:

Take turns planning surprise dates Cook a new recipe together Go for walks and talk deeply Try new activities together

Daily Communication Practice

Practice these communication exercises to deepen understanding and emotional intimacy.

Daily Check-In Questions

Choose 2-3 questions to ask each other daily. Take turns sharing and listening without trying to fix or advise.

How are you feeling right now? What was the best part of your day? What challenged you today? How can I support you right now? What are you grateful for today? What are you looking forward to? How did you feel loved today? What's on your mind lately?

Practice the Speaker-Listener Exercise:

Role	Guidelines
Speaker	• Use "I" statements • Share feelings, not just facts • Keep it brief (2-3 minutes) • Stay focused on one topic
Listener	• Listen without interrupting • Reflect back what you heard • Ask "Did I get that right?" • Don't defend or problem-solve

Topic Partner 1 wants to share:

Topic Partner 2 wants to share:

Daily Appreciation & Gratitude

Regular appreciation strengthens your bond and helps you notice the positive aspects of your relationship.

Complete these appreciation statements about your partner:

Partner 1 Appreciates:	Partner 2 Appreciates:
Something you did today that I appreciated:	Something you did today that I appreciated:
A quality I love about you:	A quality I love about you:
How you made me feel loved recently:	How you made me feel loved recently:

Weekly Appreciation Challenge

Choose one appreciation practice to commit to this week:

Write daily love notes Share three appreciations daily Text sweet messages during the day Give specific compliments daily

Quality Time Planning

Intentionally plan quality time together to ensure your relationship remains a priority.

Weekly Schedule for Connection:

Day	Connection Activity	Duration	Notes
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Obstacles to quality time we need to address:

Solutions and strategies we'll try:

Daily Connection Goals

Set specific, achievable goals for strengthening your daily connection and track your progress together.

Our Connection Goals for This Week:

Goal	How We'll Do It	Success Measure
Daily Check-ins
Physical Affection
Quality Time
Appreciation

How will we hold each other accountable?

How will we celebrate our progress?

Our Daily Connection Commitment

Together, we commit to:

Partner 1 Signature & Date:

Partner 2 Signature & Date:

Strong relationships are built through small, daily acts of love and connection. Return to this worksheet weekly to maintain your momentum.

Daily Connection Couples Worksheet

Current Connection Assessment

Partner 1

Partner 2

Daily Connection Rituals

Morning Connection

Reunion Ritual

Bedtime Connection

Weekly Date Ritual

Daily Communication Practice

Daily Check-In Questions

Daily Appreciation & Gratitude

Weekly Appreciation Challenge

Quality Time Planning

Daily Connection Goals

Our Daily Connection Commitment

Mindfulness Practice Worksheet

Fun and Friendship Relationship Worksheet