She Rocks the Spectrum

W.I.N. — A New Way to Talk

W.I.N. stands for When / I feel / Need. It's a compact, three-line way to raise one issue without blame — and a matching way for your partner to respond so the conversation builds connection instead of defensiveness.

Why it works: Most conflict escalates in the first sentence. W.I.N. front-loads the structure: observation before interpretation, feeling before demand, request before negotiation. It removes the guesswork of phrasing in a heated moment.

The Sharing Side

When you're the one raising the issue, fill in these three lines first.

When… (state your OBSERVATIONS — facts without judgments or inferences)

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I feel… (name the feeling itself; avoid 'I feel that you…')

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What I need, or would like to negotiate, is…

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Worked example: When I returned home from my night out on Wednesday, dirty dishes were in the sink even though we'd agreed they'd be washed and put away. / I feel disappointed, unsupported, and confused. / I need us to work better as a team, and I'd like to revisit how we share chores.

The Responding Side

When you're the one receiving a W.I.N., respond in three moves. Practice the wording here.

Reflect back the 'When' (use reflective listening — say back what happened):

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Validate the 'I feel' ('I can totally see how you'd feel… That makes sense.'):

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Be curious about the 'Need' ('Tell me more about…' / 'What ideas do you have about…'):

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Try It Now

Pick one small, real issue — not the biggest one. Run a single round each, then notice how it felt.

How did W.I.N. change this conversation compared to how it usually goes?

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Pairs with: If you'd like the fuller structured-conversation toolkit — reflective listening, neurodiverse ground rules, and a deeper frustration format — see our Reflective Listening & the W.I.N. Conversation worksheet.

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.

Go deeper

Ready for more? These lessons pick up where this worksheet leaves off.

• Underneath the Loop, from The Neurodiverse Couples Repair Program. The session under the loop for a neurodiverse couple: the deeper feeling named, said to your partner and heard, then turned into a clear request.
• Neuro-Informed Reflective Listening, from The Neurodiverse Couples Repair Program. Reflective listening adapted for autistic and ADHD partners: say one thing, say it back, check that it landed.
• RSD and Conflict, from The Neurodiverse Couple. Why small feedback can land as a huge wound — 'RSD' (a popular term, not a diagnosis), the science underneath, and how to give feedback that lands.
• Communication Across Neurotypes, from The Neurodivergent Brain. Why autistic and non-autistic people misunderstand each other: the double empathy problem, direct vs indirect styles, and cross-neurotype repair.