Couples Therapy Exercises to Do at Home

In short

What are couples therapy exercises?

They are small, repeatable practices drawn from the methods couples therapists train in. Each one builds a single skill, such as listening, repair or appreciation.

Therapists often set them as couples therapy homework between sessions. You don't need to be in therapy to use them. Many couples do these relationship exercises at home, as a habit of their own. Pragma is a coach, not a licensed therapist, and it does not diagnose or treat.

See the methods behind the exercises

Couple sitting apart — Where many couples **start**

Couples therapy exercises at a glance
What they are	Short, structured activities for two people.
Time	From one minute to twenty minutes each.
Where	At home, on your own schedule.
Built on	The Gottman Method, EFT, CBT, NVC, attachment theory and positive psychology.
Good for	Couples who feel distant but are not in crisis.
Not for	Abuse, crisis or trauma. Please see a licensed professional. Crisis resources

Try one tonight

Eight relationship exercises for couples, by what you need

Pick what you want to work on. Each exercise has four steps and one line to say out loud.

Feel close again · Gottman Method · Under a minute

The six-second kiss

A kiss long enough to make you both stop and notice each other. It is one of the simplest intimacy exercises for couples.

Kiss for six full seconds when you say goodbye.
Do it again when you come back home.
Put your phone down first, so you are fully there.
Repeat it every day for one week.

Try thisCount to six in your head the first few times.

In Pragma, this is a seven-day program called The Six-Second Kiss. Why a six-second kiss matters

Feel close again · Positive psychology · 5 minutes

Daily appreciation

One specific thank-you a day. It trains you both to notice what already works.

Notice one thing your partner did today.
Tell them what it was, in specific words.
Say what it meant to you.
Repeat it every evening for one week.

Say this“Thank you for making coffee this morning. It made my day easier.”

Talk and listen · Gottman Method · 20 minutes

The stress-reducing conversation

A daily talk about stress from outside your relationship. It is a classic among communication exercises for couples.

Sit down together and put your phones away.
Take turns talking about a stress from outside your relationship.
Listen without fixing, and take your partner's side.
Swap after about ten minutes.

Say this“That sounds hard. Tell me more.”

Seven habits for communicating better

Talk and listen · Nonviolent Communication (NVC) · 10 minutes

The four-part request

A way to ask for what you need without blame. Ask your partner to repeat it back before they answer.

Describe what you saw or heard, without judging it.
Name the feeling it brought up in you.
Name the need under that feeling.
Ask for one small, specific thing.

Say this“When the dishes wait until morning, I feel worn out. Could you do them tonight?”

Fight less · Gottman Method · 5 minutes

The soft start-up

A gentler first sentence for a hard topic. It suits couples who fight about the same things.

Wait until you are both calm.
Start with “I feel”, not “You always”.
Describe the situation, not your partner's character.
Say what you need in one sentence.

Say this“I feel left out when plans change. Can we check in first?”

How to stop having the same fight

Fight less · Emotionally Focused Therapy (EFT) · 15 minutes

Name the cycle

Most recurring arguments follow a pattern. Naming it together makes the pattern the problem, not your partner.

Recall your last recurring argument, once you are both calm.
Write down what each of you did, step by step.
Name the feeling under each step.
Give the pattern a name you can both use.

Say this“We're in our loop again. Can we pause for a minute?”

Build trust · Gottman Method · 20 minutes a week

The weekly check-in

A fixed weekly meeting about the relationship itself. Showing up for it every week is a trust building exercise for couples.

Set a fixed time each week.
Start with things you appreciated about each other.
Talk through one issue, one speaker at a time.
End by asking what would help next week.

Say this“What can I do this week to make you feel loved?”

Build trust · Cognitive Behavioral Therapy (CBT) · 10 minutes

Catch the story

A written check on the story you tell yourself about your partner. It helps when small things start to feel like proof.

Write down the moment that upset you.
Write the thought you had about your partner.
List the evidence for and against that thought.
Write a fairer version, then check it with your partner.

Say this“The story I told myself was that you forgot on purpose. Is that right?”

These exercises come from published methods. Pragma is not affiliated with, endorsed by or certified by the owners of any method.

The Practice in Pragma has thirteen programs of its own. The Six-Second Kiss is one of them.

This week's exercise · Connection

The Six-Second Kiss

Gottman approach · beginner · 7 days · about 5 minutes a day

Day 3 of 7 · Through the Rust

Each day brings

One short task, with a focus and a tip.

A written reflection when you finish.

Why it worksThe science

Day 3 of 7 · Through the Rust

Today's task

Focus

Slow down before you part.

Prompt

Kiss for six full seconds before one of you leaves.

Tip

Count it in your head the first time.

Mark today complete

Your reflection · Day 3

How did it go?

We laughed at first. Then it felt calm.

3 of 7 days done

Past practicesView reflections

Counsel · Private · Not shared

JJuno · Connection CoachAI

How is the six-second kiss going this week?

Awkward on Monday. Easier by Wednesday.

What changed between those two days?

Voice session · 9 min left

04 · The Blueprint

Your follow-through

5 of 7 exercise days done this week.

Sessions with exercise discussion1 / 2

Currently building

The Six-Second Kiss · day 5 of 7

Illustration of the app, with example content.

Inside Pragma

How The Practice turns couples therapy homework into a daily habit

Each week you carry one exercise. Each day brings one short task.

See how a daily session works

What's inside

Thirteen programs of couples exercises, built on six methods

The categories are connection, communication, conflict, appreciation, intimacy, trust and growth. Most programs run seven days; the two deepest run ten.

13 programs

7 categories

6 approaches

7 to 10 days each

The thirteen programs, as named in the app

The Six-Second KissGottman Method · 7 days · about 5 minutes a day
The Appreciation HabitPositive psychology · 7 days · about 5 minutes a day
The Soft StartupGottman Method · 7 days · about 15 minutes a day
Hold Me TightEFT · 10 days · about 25 minutes a day
Turning TowardGottman Method · 7 days · about 10 minutes a day
Updating Your Love MapsGottman Method · 7 days · about 15 minutes a day
Speaking From NeedsNVC · 7 days · about 15 minutes a day
Understanding Your PatternsAttachment theory · 8 days · about 20 minutes a day
Catching the StoryCBT · 7 days · about 15 minutes a day
The Daily DebriefGottman Method · 7 days · about 20 minutes a day
Building Your RitualsGottman Method · 7 days · about 15 minutes a day
Small Promises KeptAttachment theory · 10 days · about 20 minutes a day
Savoring the GoodPositive psychology · 7 days · about 10 minutes a day

Days and minutes are the app's own estimates. Each partner marks their own days.

Every program includes

Why it works A plain explanation of the idea behind the exercise.
How to practice Step-by-step instructions for the week.
A task for each day One focus, one prompt and one tip.
Your reflections A short written note each day, kept with your past practices.

The six approaches

Gottman Method Daily rituals of connection and gentler conflict.
Emotionally Focused Therapy (EFT) The pattern under the argument.
Cognitive Behavioral Therapy (CBT) The thoughts behind a reaction.
Nonviolent Communication (NVC) Clear requests without blame.
Attachment theory How each of you seeks closeness.
Positive psychology Appreciation, and what already works.

How each method shapes your sessions

Side by side

Couples therapy exercises at home: a worksheet or a coach?

Couples therapy worksheets and a coaching app use the same kinds of exercises. The difference is what happens after day one.

The steps

A worksheet or article

You find them and print them.

Pragma

One program is ready each week.

Daily rhythm

A worksheet or article

You plan it yourself.

Pragma

One short task a day, with reminders.

When you get stuck

A worksheet or article

You work it out alone.

Pragma

Talk it through with your coach, by voice or chat.

Your progress

A worksheet or article

You keep track yourself.

Pragma

The Blueprint counts the days you finished.

Best for

A worksheet or article

Trying one exercise once.

Pragma

Building a weekly habit for two.

Every feature is in every plan, and the first seven days are free. See full pricing

When to get more help

When couples counseling exercises are not enough

Exercises build everyday skills. Some situations need a licensed professional instead.

Pragma is an AI relationship coach, not an emergency service. If you are in immediate danger, call your local emergency number. In the US, you can call or text 988. See crisis resources

Please see a professional for

Abuse, or feeling unsafe with your partner.
Thoughts of harming yourself or someone else.
Trauma, addiction or a mental-health condition.
A crisis you cannot talk about calmly.

Many couples use a daily practice alongside therapy, not in place of it.

Honest answers

Couples therapy exercises: common questions

What are the best couples therapy exercises to do at home?

Start with one that fits your week. The six-second kiss and daily appreciation take under five minutes. The stress-reducing conversation and the weekly check-in take about twenty. Pick one and repeat it for seven days.

Can we do couples therapy exercises without a therapist?

Yes. Many couples practice these skills at home. An exercise gives you a structure to repeat. It can't assess your relationship the way a licensed therapist can. For trauma, abuse or crisis, please see a professional.

How long do the exercises in Pragma take?

Each program runs seven to ten days, split into short daily steps. A day takes five to twenty-five minutes, depending on the program. In the Six-Second Kiss program, a day takes about five minutes. Your daily session with the coach is separate and runs up to fifteen minutes.

Can I do the exercises if my partner won't join?

Yes. You can start on your own and invite your partner later with an 8-character code. Several exercises work when one person begins, such as daily appreciation and the soft start-up.

Can my partner see my exercise progress?

Yes, once you are paired. Partner Activity shows which days you completed and how far you are in the program. Your written reflections and your session transcripts stay private.

Is The Practice in Pragma couples therapy?

No. Pragma is an AI relationship coach, not a licensed therapist. It doesn't diagnose or treat. For trauma, abuse or crisis, please see a licensed professional. Many couples use it alongside therapy. Read our guide to AI couples therapy.

Is The Practice included in the free trial?

Yes. The 7-day free trial includes every feature, and so does every paid plan. After the trial, plans start at $9.99 a month per partner, billed yearly at $119.88. See full pricing.

Read all frequently asked questions

Written by Rakesh Patel, Founder and CEO of Monocubed, Inc., the company behind Pragma. Updated October 2026.

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