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Communication · Free worksheet

Weekly Relationship Check-In Worksheet

A repeatable check-in for sharing an appreciation, naming one concern, and choosing a realistic plan for the coming week.

5 pages · Printable PDF · 347 KB

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No signup. 15 minutes each week. Read the exercises below.

Actual cover of Weekly Relationship Check-In Worksheet, branded Connected Couples App

What this resource helps you do

A check-in is most useful when both people know what the time is for. This template separates connection from logistics and keeps a single concern from becoming a review of every disagreement. Use the same pages again next week so you can see which small agreements actually helped.

How to use it together

  1. Choose a time when neither person is rushing or falling asleep.
  2. Answer the first page separately; take turns sharing without correcting.
  3. Finish with one agreement, a name beside each action, and the next check-in date.

Original educational resource by Connected Couples App. Published September 7, 2026.

Inside the PDF

Read the exercises

Open a section to read it comfortably on your phone. The PDF includes the same exercises with space to write or printable cards.

01 Arrive before you solve

Begin with a quick sense of how each person is doing. You do not have to fix the mood your partner arrives with. Ask whether they have enough capacity for the full check-in today.

Example

"I appreciated that you checked whether I wanted company after my appointment. I am low on energy tonight, but I have ten minutes."

  1. This week has felt... and one reason is...
  2. Something you did that I appreciated was...
  3. Today I have capacity for a full check-in, a shorter one, or a reschedule at...

Answer separately, then take turns sharing. The PDF has writing space for Partner A and Partner B.

02 One concern, two perspectives

Choose one concern that matters this week. Write about its effect rather than the other person's motive. Each person gets uninterrupted time before you decide what to do.

Example

"I felt disconnected when our only conversations were about errands. Could we protect one evening with no planning talk?"

  1. One moment or pattern I want us to understand is...
  2. What I heard my partner say matters to them is...
  3. A question I still need to ask, rather than assume the answer to, is...

Answer separately, then take turns sharing. The PDF has writing space for Partner A and Partner B.

03 Make next week easier

List the actual week: deadlines, appointments, social plans, care responsibilities and downtime. Agree on support rather than volunteering your partner without asking.

Example

"Tuesday is late for both of us. We will keep dinner simple and save our walk for Wednesday. If it rains, we will have tea together at home."

  1. The busiest moments next week, and what support each person can realistically offer:
  2. One time we will protect for us, including a simple backup:
  3. Our one shared agreement, each person's action, and when we will revisit it:

Use the writing space in the PDF for your shared notes or the named person’s response.

04 A four-week follow-through log

Keep this page with your check-ins. Record what happened without assigning points. If an agreement keeps slipping, make it smaller or discuss what is getting in the way.

A four-week follow-through log
Week / dateOur one agreementWhat helped / what to adjust
Week 1Your notesYour notes
Week 2Your notesYour notes
Week 3Your notesYour notes
Week 4Your notesYour notes

Before the next check-in, each person names one effort they noticed. Appreciation can be specific even when a problem is not completely resolved.

Take it to your next conversation.

5 pages. Free to print and use together. Print at Actual Size on US Letter or Fit on A4.

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A few practical details

Is the PDF fillable?

It is a printable PDF with writing space or cards, not an interactive form. Print it or use the annotation tools in a PDF reader. The webpage version is available above for reading on smaller screens.

Do we have to share every answer?

No. Share only what you freely choose. Either person can skip a prompt, stop, or suggest another time. These exercises are invitations to talk, not tests of commitment.

Are our answers collected?

There are no answer forms on this page. Downloaded worksheets stay wherever you choose to save them. Website analytics measure resource-link and app-link clicks, not worksheet answers. See our privacy policy.

Continue reading: relationship check in questions.

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