How 7 Days Can Transform Your Relationship
01/30/25 • 25 min
2 Listeners
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From daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challenge to help couples strengthen their relationships.
Developed by renowned psychologists Julie and John Gottman. Based on decades of research, this week-long practice offers simple, actionable steps to deepen connection and nurture relationships. From meaningful check-ins and heartfelt compliments to the importance of touch, we uncover how small, intentional actions can create lasting bonds. Whether you're looking to reignite romance or strengthen your partnership, the 7-day love challenge provides practical tools to bring more love and connection into your life.
Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox at greatergood.berkeley.edu/7daylovechallenge
This is part of our series The Science of Love.
Day 1: Do a 10-minute check-in. This is great to do at the beginning or end of the day, but can be done any time that works for you.
Day 2: Ask a Big Question. Ask your partner one big question and see where it goes.
Day 3: Say Thank You! Take some time today to be a spy, looking out for all the positive stuff your partner does throughout the day.
Day 4: Give a Real Compliment. If you were to paint a verbal portrait of your partner's strengths, which 3 to 5 words would you use? This is a chance to express to your partner the core, essential things you love and appreciate about them.
Day 5: Ask For What You Need ... By Describing Yourself. Ask what you need by talking about how you feel and what you need, not what they're lacking.
Day 6: The Magic of Mini-Touch Create as many moments of consensual physical connection as possible -- and it doesn't have to be about sex.
Day 7: Declare A Date Night! Invite your partner on a mini date. It doesn't have to be a fancy dinner, it can happen in the backyard, or on your porch.
More about the 7-day love challenge:
- Drs. John and Julie Gottman are psychologist and the co-founders of The Gottman Institute. They created this practiced based on decades of research studying over 3,000 couples.
Check out their book, The Love Prescription, Seven Days to More Intimacy, Connection, and Joy: https://tinyurl.com/34nt5vv9
This episode is supported by The John Templeton Foundation.
Follow us on Instagram: @ScienceOfHappinessPod
We’d love to hear about your experience with this practice! Share your thoughts at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/bdh2ezhr
Scroll down for a transcription of this episode
From daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challenge to help couples strengthen their relationships.
Developed by renowned psychologists Julie and John Gottman. Based on decades of research, this week-long practice offers simple, actionable steps to deepen connection and nurture relationships. From meaningful check-ins and heartfelt compliments to the importance of touch, we uncover how small, intentional actions can create lasting bonds. Whether you're looking to reignite romance or strengthen your partnership, the 7-day love challenge provides practical tools to bring more love and connection into your life.
Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox at greatergood.berkeley.edu/7daylovechallenge
This is part of our series The Science of Love.
Day 1: Do a 10-minute check-in. This is great to do at the beginning or end of the day, but can be done any time that works for you.
Day 2: Ask a Big Question. Ask your partner one big question and see where it goes.
Day 3: Say Thank You! Take some time today to be a spy, looking out for all the positive stuff your partner does throughout the day.
Day 4: Give a Real Compliment. If you were to paint a verbal portrait of your partner's strengths, which 3 to 5 words would you use? This is a chance to express to your partner the core, essential things you love and appreciate about them.
Day 5: Ask For What You Need ... By Describing Yourself. Ask what you need by talking about how you feel and what you need, not what they're lacking.
Day 6: The Magic of Mini-Touch Create as many moments of consensual physical connection as possible -- and it doesn't have to be about sex.
Day 7: Declare A Date Night! Invite your partner on a mini date. It doesn't have to be a fancy dinner, it can happen in the backyard, or on your porch.
More about the 7-day love challenge:
- Drs. John and Julie Gottman are psychologist and the co-founders of The Gottman Institute. They created this practiced based on decades of research studying over 3,000 couples.
Check out their book, The Love Prescription, Seven Days to More Intimacy, Connection, and Joy: https://tinyurl.com/34nt5vv9
This episode is supported by The John Templeton Foundation.
Follow us on Instagram: @ScienceOfHappinessPod
We’d love to hear about your experience with this practice! Share your thoughts at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/bdh2ezhr
Previous Episode
How to Awaken Joy, with Spring Washam | Happiness Break
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Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.
How to Do This Practice:
- Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection.
- Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions.
- As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart.
- Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state.
- In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.”
- Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness.
Today’s Happiness Break Guide:
Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground.Learn more about Spring and her new book: https://www.springwasham.com/
Follow Spring on Instagram:https://www.instagram.com/springwasham/
Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29
Related Happiness Break episodes:
- Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x
- Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8
Related Science of Happiness episodes:
- Where to Look for Joy: https://tinyurl.com/5n7thrh4
- Are You Remembering the Good Times: https://tinyurl.com/483bkk2h
- Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j
Follow us on Instagram: @ScienceOfHappinessPod
We’d love to hear about your experience with this practice! Share your thoughts at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/a6shdsae
Next Episode
A Meditation on Original Love and Interconnectedness, with Henry Shukman | Happiness Break
Scroll down for a transcription of this episode.
Cultivate a sense of original love — a universal connection that nurtures joy, safety, and belonging — with meditation teacher Henry Shukman.
How to Do This Practice:
- Find a comfortable position, either seated with a balanced, unsupported spine or resting back into support.
- Sense the solidity of your body resting on the earth, recognizing your deep connection with it.
- Observe the sounds around you, the sensations in your body, and any passing thoughts.
- Remember that you are not separate. Your nervous system, your emotions, and even your breath are part of a vast, shared experience. You are connected not only to other humans but to all living beings.
- Sense the loving quality in this awareness—an unconditional, foundational love that is always present.
- If continuing, remain in stillness and deepen your awareness.
- When finished, bring small movements into your body, breathe deeply, and return to your surroundings with a sense of connection and calm.
Today’s Happiness Break Guide:
Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening.
Learn more about Shukman’s work: https://henryshukman.com/about
Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr
This is part of our series The Science of Love, supported by The John Templeton Foundation.
Related Happiness Break episodes:
Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpmOur Deep Interconnectedness: https://tinyurl.com/jthxkpjd
Related Science of Happiness episodes:
How Water Heals: https://tinyurl.com/utuhrnh3How To Show Up For Yourself: https://tinyurl.com/56ktb9xcHow Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
Follow us on Instagram: @ScienceOfHappinessPod
We’d love to hear about your experience with this practice! Share your thoughts at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/ye6baxv3
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