Reflect with

Love Lab Coaching PODCAST on Spotify

Weekly episodes with scripts, prompts, and micro-practices that stick.

Written by me. Narrated with NotebookLM. Clear, concise episodes, so I can spend more time coaching and building tools for couples.

Why Love Maps matter, and how a 15-minute check-in resets your week. Try: 2-min feelings each, one win, one stress, one deepening question; reflect back (“What I’m hearing is…”); then one micro-support within 24 hours.

Bids for connection are the building blocks of trust. In this episode, learn to spot micro-bids, use the 3-second “turning toward” rule, and set tiny rituals that make responsiveness your default. Try the script: “I’m here—tell me more.” Practice tonight: name three bids and meet them. Science-backed, calm, zero fluff.

Not every fight is forever. In this episode, you’ll use a 5-step flow to resolve solvable issues: gentle start-up (“I feel… I need…”), accept influence, define one clear problem, brainstorm two workable options, then choose a 70/30 compromise and schedule a 10-minute check-in. Try the script: “One change I can make is ; could you try ?” Science-backed, calm, zero fluff.

Build a “we” culture with shared rituals, roles, and values. In this episode, craft a simple family culture and use the Weekly 6-Hour Connection Plan: partings, reunions, fondness & admiration, affection, a date/mini-adventure, and a State of the Union.

Try the script: “Here’s what ‘us’ means to me… what feels sacred to you?”

Practical, science-backed, zero fluff.

Strengthen your friendship system with Fondness & Admiration. Learn the 60-second appreciation, the “because” rule, and the 5:1 habit you can start tonight. Try the script: “One thing I appreciate about you is , because .” Build your Admiration Bank with a simple 10-minute weekly ritual. Science-backed, zero fluff.

Accepting influence = shared power and respect. Learn soft start-ups, the “Yes-And” compromise, and the Two Truths check. Try the script: “Here’s what I need—and I can bend here: __. What works for you?” Practice: make one small decision today using a 70/30 swap, then revisit in 24 hours. Notice and honour repair attempts.

When a conflict repeats, there’s a dream inside it. In this episode, learn the Gridlock-to-Dialogue steps: soften start-up, share dreams/values behind the position, take turns as speaker/listener, find two areas you can bend, and agree on one tiny next step. Try: “What does this mean to you?” + “Here’s where I can be flexible.”

Turn small, consistent moments into big relationship gains. This episode walks you through the Magic 6 Hours: daily partings (2 min), daily reunions (20-min stress-reducing talk), fondness & admiration (quick appreciations), daily affection, a weekly date/mini-adventure, and a 1-hour State of the Union. Try tonight: one appreciation + a 10-minute check-in.

You’ll get the Seven Principles mini-series one by one, week by week, each email links to the episode, gives you the practical takeaways, and a tiny exercise to run for seven days. The pacing is intentional: practice first, then progress. After the first eight, we continue with a new subject every week.