This journal helps you express hard feelings without blame, and listen without getting defensive. It’s built around one practice: noticing what’s beneath a reaction, then turning it into a clear, kind request.
What’s inside
- What Is Non-Aggressive Communication?
- Setting Your Communication Intention
- Recognizing Communication Triggers
- Pause & Process: What’s Beneath the Surface?
- From Reaction to Request
- Practicing a Non-Aggressive Script
- Listening Without Defensiveness
- Repair After Conflict
- Journal Prompts for Conflict & Clarity
- Your practice toolkit
- Final words
Who it’s for
Anyone who wants calmer, more honest conversations with partners, metamours or themselves.
How to use it
- Work through one part at a time. Each one has prompts to write in.
- Use it in the moment. When you feel triggered, go to Parts 5 and 6.
- Practise the script (Part 7) before an important conversation.
- Log your practice in the tracker at the end.
Format
Printable PDF, A4, 45 pages, designed to print or fill in on a tablet. Time needed: about 2 hours in total, best spread over a few weeks. Instant download after purchase. For personal use.
This journal is for education and self-reflection. It isn’t a substitute for therapy or professional advice.
