She Rocks the Spectrum

I Appreciate

An exercise in noticing what's right with the person across from you.

When couples drift, it's often because they've stopped noticing each other. This worksheet is a short, repeatable discipline that puts noticing back into the relationship.

How to use this worksheet

• Pick three adjectives that already feel true of your partner.
• Recall a specific moment for each. 'Last Tuesday' beats 'in general.'
• Trade worksheets. Read silently first.
• Speak each appreciation out loud: 'I appreciate that you are ___. I noticed it when ___.'
• Repeat weekly. Once is a moment. Weekly is a culture.

Your name
______________________________________________

Date
______________________________________________

Three things to remember: You don't need to feel it to write it. Specificity is the gift. This is a noticing exercise, not a fix-it list.

A gentle note: This worksheet is a learning tool, not treatment. If your relationship currently includes abuse, ongoing harm, or active crisis, please work with a qualified couples therapist instead.

Adjectives — circle three

Read through and circle three that fit your partner — at least sometimes. Don't overthink it.

• Loving · Affectionate · Warm · Tender · Kind · Gentle · Caring · Nurturing · Compassionate · Sensitive
• Honest · Truthful · Sincere · Trustworthy · Dependable · Reliable · Loyal · Faithful · Steadfast · Committed
• Thoughtful · Considerate · Attentive · Mindful · Empathetic · Understanding · Patient · Forgiving · Generous · Supportive
• Intelligent · Curious · Wise · Insightful · Reflective · Perceptive · Observant · Open-minded · Imaginative · Creative
• Brave · Courageous · Strong · Resilient · Determined · Persistent · Disciplined · Hardworking · Capable · Confident
• Calm · Grounded · Steady · Easygoing · Even-keeled · Peaceful · Mellow · Reassuring · Mature · Principled
• Funny · Witty · Playful · Lighthearted · Joyful · Spirited · Enthusiastic · Adventurous · Spontaneous · Fun
• Resourceful · Practical · Organized · Decisive · Skilled · Devoted · Encouraging · Helpful · Authentic · Genuine

Reflect — one incident for each

For each adjective, write down an actual moment when your partner showed it. Concrete beats abstract every time.

Adjective 01
______________________________________________

Incident

______________________________________________
______________________________________________
______________________________________________

Adjective 02
______________________________________________

Incident

______________________________________________
______________________________________________
______________________________________________

Adjective 03
______________________________________________

Incident

______________________________________________
______________________________________________
______________________________________________

Share & repeat

• Trade worksheets. Read silently before you talk.
• Speak each appreciation out loud: 'I appreciate that you are ___. I noticed it when ___.'
• Did your partner pick anything that surprised you? Sit with it before you ask.
• Is there an adjective you wished your partner had picked? Bring it to therapy or your journal first.
• Schedule the next one — 7 to 14 days out.