Module
Practise phrases
Real, sayable lines. Heart the ones you want, tick the ones you've used, and make the fill-ins your own.
Make it yoursThese are starting points, not scripts — say them in your own words, in your own voice. They're for expressing your truth and needs, not for controlling how your partner reacts.
Card 1 of 30
Repair & apology
Repair & apology
Real lines for owning it, mid-fight de-escalation, and reconnecting after distance.
When & whyWhen it's already off — you snapped, you went cold, you forgot the thing. Repair is what keeps a relationship safe, not perfect.
Practice these with feedbackOwning it cleanly
"I was wrong about that. I'm sorry."
"That came out sharper than I meant — let me try again."
"You're right. I did that, and I get why it stung."
"I'm sorry. Not 'sorry you felt that way' — sorry I did it."
"I've been thinking about last night. I owe you a proper apology."
"Here's what I'll do differently next time: ___."
"I was unfair, and I'm sorry — you didn't deserve that."
"I can see I hurt you. That wasn't okay."
"When I ___, I hurt you. I'm sorry, and I'll ___."
Mid-fight de-escalation
"Can we rewind? We're both getting heated."
"I think I came in too hot. Start me again?"
"I don't want to win this — I want us to be okay."
"Time out — not to dodge it, just so I don't say something I'll regret. Ten minutes?"
"We're on the same side here."
Reconnecting after distance
"This morning was off. I love you — can we reset tonight?"
"I hate how we left things. Can we talk?"
"I've missed you, even while I've been grumpy."
Instead of → try
Instead of
"Sorry if you felt that way."
Try
"I'm sorry I did that."
Instead of
"Well, you do it too."
Try
"You're right. There's something I want to raise later, separately."
Instead of
"Fine, whatever."
Try
"I'm too wound up to do this well right now — can we pause and come back?"
Instead of
"Sorry you took it that way."
Try
"I'm sorry — that landed badly, and that's on me."