Your phone is probably never far from you. It keeps you connected to the office, to your kids, to what’s going on in the world. If you’re stressed, it’s there with a relaxing game or some cute puppy photos in your Instagram feed. It’s your partner in daily life — and that’s a problem.
As helpful as our phones are, technology can also be a source of tension in a relationship. According to one study, couples with high technology use reported more conflict and lower relationship satisfaction. The study even indicated that when one partner spends a lot of time using the phone, the other partner can feel more depressed. Another study echoes those findings. It concluded that people who describe their partners as dependent on their cell phones are less satisfied with their relationships.
Why do mobile phones have such a powerful effect? We can find the answer to this question in past research about what makes relationships succeed or fail.
It’s All About ‘Bids’
I’ve written many times in this blog about the work of John Gottman, who has extensively studied the behavior of married couples. One thing Dr. Gottman observed is that we all make “bids” for connection in our relationships. A bid is “any attempt from one partner to another for attention, affirmation, affection or any other positive connection.” When spouses respond to each other’s bids, they make deposits in the emotional bank account of their marriage. This is important, Gottman says, because successful couples have 20 positive deposits for every “withdrawal,” or negative interaction, in their relationship. If you and your husband regularly respond to each other’s bids for connection, you’re 88 percent more likely to stay married.
So where do our phones come in? As you’re probably all too aware, phones are powerful distractions. You don’t even have to be using your phone for it to steal your attention. When your focus is on your phone screen, you’re less aware of the world around you — and the people around you. That means you’re less likely to even notice your spouse’s bids, let alone respond to them. As a result, he may feel rejected, even if you didn’t intend to hurt his feelings.
How to Reclaim Your Relationship
If you’re worried that your phones are coming between you and your husband, what’s the solution? Admittedly, this isn’t an easy question. In just a couple of decades since they first became widely used, cell phones are now an inescapable part of life. But while you can’t get rid of your cell phone (and probably don’t even want to), you can change the way you relate to it so that it doesn’t detract from your marriage and other important relationships.
Above all, make it a priority to spend more time being truly present with each other. Now this doesn’t mean you have to book a two-week vacation at a remote beach resort without cell phone service. I’m talking about steps that are much more realistic. For example, put away phones when you and your husband reconnect with each other after work. Share a meal together while your phones are in the other room. Or when you are using your phone, take a moment to send a sweet note, rather than the grocery list. These may seem like little steps, but they can make a big difference in your marriage.
Finally, I want to leave you with an article from Thrive Global that really stayed with me. In it, psychotherapist Katherine Schafler cites the four questions that Maya Angelou believed we are unconsciously asking each other all the time:
Do you see me?
Do you care that I’m here?
Am I enough for you, or do you need me to be better in some way?
Can I tell that I’m special to you by the way that you look at me?
Angelou’s questions poignantly articulate an essential truth: We all need to be seen, to be affirmed, to be valued. We all need attention, reassurance and connection with each other. When you half-listen to your husband while you scroll through your Facebook feed, how are you answering these questions? And what are the answers you’re receiving from him if he’s checking headlines or email while you’re talking?
Don’t let the technology that keeps you plugged into the world rob you of true human connection. Always make connection a priority to keep your marriage strong. For more practical advice about maintaining your marriage amid our hectic, busy lives, check out my book Strong Women, Strong Love.
There are two times in a marriage when couples are most likely to split. The first comes around the seven-year mark. The second comes at around 12 years. Whether or not you’re near one of those milestones, it’s always good to monitor your relationship health. Here are a few tips to guide you through a marriage checkup.
In the seven-year danger zone, splits happen because of conflicts. Not surprisingly, this time frame is when many couples are starting a family and dealing with all of the associated stresses. The warning sign in this time period isn’t how often you fight. It’s whether you fight the right way.
Specifically, look at whether your conflicts are characterized by Dr. John Gottman‘s “Four Horsemen.” Gottman gave these behaviors such a dramatic name because their constant presence in a marriage strongly predicts which couples will divorce.
If you don’t like the behaviors you’re bringing to conflicts with your husband, you might need to cut yourself a break and focus on self-care. When we’re stressed (as most of us seem to be constantly), we get more controlling, rigid and judgmental in our relationships with others.
At 12 years, couples tend to split because they’re becoming alienated from each other. Again, our stressed and busy lives play a role. It can be tricky to nurture your relationship amid everything else you’re juggling, but it’s vital.
To keep your bond strong, consider questions like these.
Is the amount of physical intimacy in your relationship satisfying for both of you? Your physical relationship strengthens your emotional relationship.
Do you treat each other with the same consideration that you’d treat good friends?
Do you take advantage of opportunities to show love and appreciation — such as greeting each other warmly after your work days?
Do you practice deep listening (making eye contact, summarizing what the other said, etc.) with each other?
Are you curious about each other? In other words, do you ask yourself questions like “He seems tense. I wonder what’s going on with him?” instead of leaping to conclusions?
Whether you’ve been married one year or 50 years, look through this blog for more tips and insights to improve the health of your marriage. Although your relationship may feel fine right now, doing a regular checkup can be an important part of keeping things on track.
It’s a crossroads that countless couples have encountered: Their marriage has become unhappy and unsatisfying. But they fear hurting their children by divorcing.
Should you stay in your marriage for the kids, or end it? Both choices are painful. Which one is better?
Each couple has to ultimately decide what’s right for them and their family. But I do believe there’s a wise way couples can approach this life-altering decision.
A caveat before I go on: This advice is for people in unhappy marriages, not relationships that are marked by abuse and aggression. If you’re in a situation like this, please seek professional help.
Have You Given Your Marriage a Real Chance?
For most unhappy couples, the decision about ending a marriage when kids are involved isn’t so clear-cut. You may long for an escape from your marriage, but you also know the stakes are high for both you and your children. A divorce can complicate all your lives for years. And no matter what you decide, you and your husband will still have to co-parent.
Because divorce is a serious decision, it’s not one that you should rush into. Especially since some studies have shown that a good percentage of people who divorce end up regretting their decision.
That’s why my advice to most couples on the brink is to make sure that they’ve done everything they can to save their marriage before calling it quits.
Using the Research on Marriage to Help You
If you’re intent on working on your marriage, there’s very good news. Research has given us clear insight about what makes marriages succeed or fail. If you are determined to give your relationship a chance, you can be smart and focused in your approach. If you’re both willing to put in the work — reading books, getting therapy, going to marriage workshops — you have a better chance than ever of salvaging your relationship.
Have you educated yourself about what makes a marriage work? Do you know about the four horsemen and the best predictor of divorce? If you don’t know what I’m talking about, then you have some work to do.
As a parent, if you do divorce, you want to be able to honestly tell your kids that you did everything you could to try to make the marriage work.
Sadly, not every marriage can be rescued. If that’s the case for you and your husband, you’ll at least have the peace of knowing you were thoughtful in making the decision to divorce, and that it is really the better option for you. You’ll move forward with fewer “what ifs” and regrets. And the efforts you put in should help the two of you with your post-divorce relationship as co-parents to your kids.
If you are looking for ways to work on your marriage, I want to point you toward my book Strong Women, Strong Love. I wrote it to help busy couples nurture their marriage amid their stressed and demanding lives. If you’re ready to seek couples therapy, seek recommendations from people you trust, consult your insurer’s director of providers or browse Psychology Today‘s listing of therapists in your area.
We all know couples who seem to bicker and spar all the time. Maybe you’re even part of a couple like that yourself.
Does constant conflict mean that a marriage is in trouble? My answer here might surprise you.
Through my work with many, many couples, I’ve seen that the frequency of your arguments with your spouse is much less important than the way you fight.
In fact, Dr. John Gottman, one of the leading researchers on marital happiness, says that how you manage conflict in your relationship is the most important factor in determining whether you stay married.
Gottman isn’t saying that your goal should be a conflict-free marriage. And neither am I. All couples disagree from time to time, and there’s nothing wrong with that. When you sweep issues under the rug in hopes of avoiding an argument, that just breeds resentment and hurts your relationship in the long run. Venting complaints in a constructive way clears the air and strengthens your bond.
So how do you do that?
Avoid the ‘Four Horsemen’
First, you have to steer clear of a few behaviors that can make conflicts devastating to your marriage. Gottman refers to these as the “Four Horsemen” because their constant presence in a relationship accurately identifies couples most likely to end up divorced. We all slip into these behaviors sometimes, but beware of letting them become a pattern when you argue with your spouse.
Defensiveness. Conflict becomes toxic when partners deny responsibility, make excuses or counterattack.
Criticism. Don’t attack your spouse’s personality or character; instead, stay focused on the specific problem.
Stonewalling. Some people shut down in a conflict because they are trying not to “make things worse.” Ironically, stonewalling often has the opposite effect.
Contempt. Showing contempt is the absolute worst thing you can do during an argument with your spouse. Insulting your husband in front of others, rolling your eyes and mocking can all quickly damage your relationship.
Follow the Rules for Fighting Fair
Now that you know the “danger zones” to avoid during your next argument, here are a few tips to strengthen your bond, even when you’re in conflict:
Time it right. Don’t bring up issues when you are tired, irritated or feel like you can’t control yourself — or when you can tell that your husband is experiencing one of those states.
Get close. Pause, hold hands and make eye contact when you’re disagreeing. When you are in touch with the humanity of your partner, you’ll be less likely to hurt each other.
Choose your words wisely. The first few moments of your interaction set the tone for what comes next. You know your husband better than anyone else does — which means you probably know exactly what to say to wound him deeply. No matter how angry you are, exercise restraint and remember that your words have power. A few mean-spirited words in the heat of the moment can haunt your relationship for a long time.
Pause. Ask for time to calm down if you need it, but keep in mind that you do still need to come back and address the issue.
If you’re too upset during your next argument to recall anything else from this article, just remember that the key word is “respect.” When you maintain respect with each other during a conflict, you keep your relationship on solid ground. If you’d like more advice on fighting fair in your relationship, you will find an entire chapter devoted to the topic in my book Strong Women, Strong Love.
Acceptance can be a hard subject to think about when it comes to your marriage.
Among couples I’ve counseled, I’ve seen many people who believe that their spouses need to change — and many who are actively trying to change their spouses.
But John Gottman, one of the leading researchers on marriage, says that trying to change your spouse to improve your marriage is essentially a waste of time.
Most things that couples argue over just aren’t fixable, Gottman says. They’re chronic disagreements that stem from being different people.
The alternative we’re left with is becoming more accepting of our spouses.
Now before I go any farther, I want to make clear that I’m not talking about “accepting” destructive behaviors like abuse and addiction. Instead, I’m focusing here on the day-to-day behaviors and pet peeves that often become stumbling blocks in our marriages.
That said, how do you start building acceptance when you’re not feeling very accepting?
Develop your empathy. Turn the mirror on yourself. What are you like to live with? What’s it like to be on the receiving end of some of your behaviors? This exercise can help you realize that a healthy marriage takes acceptance and accommodation from both of you.
Consider the whole person. You may be so tightly focused on the traits of your husband that you want to change that you forget that they don’t define him entirely. The things that bother aren’t his only distinguishing qualities. It may help you accept a behavior that annoys you — maybe, for example, he’s absentminded — when you remind yourself of the qualities about him that you love, like the fact that he’s a great father.
Decide what’s important — and what isn’t. Is the behavior you wish your husband would change really all that vital to your marriage? Some things are worth fighting for in your relationship. Other simply aren’t. In the grand scheme of things, what are you better off letting go of?
Treat your husband as you would a friend. As women, we often have more patience with our friends’ quirks than we do our husband’s. Can you bring the same tolerance that you show in friendships to your marriage?
Reduce your own stress. We grow less patient and accepting of others when we’re stressed. And, thanks to our busy lives, we’re stressed much of the time. If you notice that you’re feeling especially impatient or judgmental about something relatively minor your husband is doing, let that be a signal to give yourself some self care and stress relief. For ideas, see the chapter “Calm Down To Invite Connection” in my book Strong Women, Strong Love.
Be realistic. The reality is that one human being can’t be everything you want him to be and meet all of your needs. And, by the way, you can’t expect yourself to meet all of his needs, either.
The bottom line is that you don’t have to love everything your husband does, but your marriage will benefit when you cultivate acceptance for the things that you don’t love, but just aren’t that big of a deal. Let the following quote by Wes Angelozzi inspire you:
Go and love someone exactly as they are. And then watch how quickly they transform into the greatest, truest version of themselves. When one feels seen and appreciated in their own essence, one is instantly empowered.
PS: While this post talks about acceptance in the context of marriage, you might also find that these ideas are also helpful when you’re around family members who push your buttons during the holiday season.