It’s 2019 already? Where does the time go? It seems like yesterday I was just getting excited about the leaves changing color and the cooler breezes that would make being outside much more bearable. Since a new year has started, I know I am a little late writing this article, I wanted to write about new goals, not resolutions! Have I mentioned I don’t like the word resolution. It seems when I want to make resolutions, nothing gets resolved. So, I am sticking with goals.
My goal for this year is to be more intentional in my daily life, especially my marriage. So, I thought it would be a good idea to write down some simple thoughts about how to be intentional in my relationship so that ya’ll could remind me what to do when I stop moving towards my goals.
A first simple way to be intentional in marriage is to pick one thing you will be intentional about. You did read “one thing” right? My one thing right now is reading. I know that doesn’t sound like a relationship topic, but I am specifically going to be intentional about reading the best books and articles I can find about relationships. I know what you are wondering, “Why does a marriage therapist needs to do this?” Well, it never hurts to increase your knowledge and understanding of how relationships work. And, have I mentioned even marriage therapist don’t know everything about relationships. My goal is to read about relationships to help me with the next simple way of being intentional.
A second way to be intentional is to remind yourself to be intentional. Have you ever had the best intentions, but didn’t follow through? Sometimes we need a cue to remind us to follow through. So, create a cue to help you be intentional. My cue is not only reading about relationships to help me think about and remember to improve myself in my relationship, but also to set reminders to read. Whatever that is for you, keep your cue SIMPLE. Set a reminder on your phone. Make sticky notes to post on your bathroom mirror or refrigerator. Just make sure that your cue works for you.
A third way to be intentional is to practice managing your impulsiveness. SLOW YOURSELF DOWN! Take deep breaths. Monitor you emotions. Examine your thoughts. This does not sound easy or simple does it? That’s why I use the word PRACTICE. You may have to use the second intentional idea to help you with the third. Use a cue to help you be intentional about managing yourself. Sometimes I teach people to use STOPP (Stop, take a deep breath, observe, find other perspectives, and plan). Just say “Stop!” to yourself and then follow the order of the acronym. By doing this you can manage your emotions and behavior better, but you have to be intentional about managing yourself. If that method does not work for you, there are all sorts of methods out there, maybe being intentional for you is to actually take the step to find one that works for you.
A fourth way to be intentional is with your words. Be intentional to say positive things to your partner or spouse. In John Gottman’s research on healthy marriages, he found that for every one negative interaction a healthy couple has they have five positive interactions. What does that mean for you? I think it means you have to create positivity in your relationship and be intentional about being positive, even when you don’t feel like it. I tell my clients, “Say nothing negative AT ALL.”
A fifth way to to be intentional in your marriage is to touch more. A simple hug, kiss, or light touch on the back or arm can be very healthy in a relationship. When a couple touches it increases the release of Oxycontin (the bonding hormone). You will feel closer the more you touch. It’s also very hard to be mean to someone while holding their hands. So, maybe you can try to hold hands while talking about hard subjects. Snuggling on the couch or giving back rubs can be healthy too. Kissing for 5 to 10 seconds can do wonders for a relationship.
So there they are. My top 5, simple, intentional, relationship builders for the year. Maybe they aren’t so simple because you have to actually do them for them to work. I somehow think the hardest part is to choose to do them, take some action, then be consistent. I hope this helps you to be more intentional and proactive in your marriage and relationship this year!
If you enjoyed the post and would like to work more on your relationship please call me to set up an appointment today: 706-955-0230.