Every time my husband and I get into an argument, we use one thing to defuse it...
The "Too-Small Trigger"
It may completely transform your relationship, it did for ours:
We were having trouble “picking our battles.” I’m a fiery latina who thinks they’re ALL battles. He’s an ex-military, no grey lines type.
So we started something…
How often do you look back on a fight with a significant other and think... that was dumb.
I can’t believe we got into it over:
• clothes left on the ground
• dirty bathroom sinks
• being 5 minutes late
• taking out the trash
Whatever.
We as humans do a terrible job at prioritizing when we’re elevated. So, we started doing this one thing mid-fight that’s a pattern interrupt:
When one of us starts to get upset, the other one listens for a second. Then right about when they’re going to start defending themselves and shifting blame… We instead say, “1 to 5?”
We ask the other person on a scale of 1 to 5 how important this is to us. And for some reason... It triggers the other person to pause, think about it, breathe, and then respond.
Sometimes it is TRULY a 5. Resolving this is really a priority. But most times it’s not. It’s a 1-3.
We say, okay it’s a 1-3. And we can have a discussion on changing it or our expectations. We constantly prioritize at work, but not well in our relationships. This changed the game for us.
Bonus framework:
Temperature Gauge.
Stop these arguments before they start. You can *feel* yourself getting riled up… Hot face, tight chest, grinding jaw…
Now we notice these signs and say, "Hey I’m feeling a little amped, can I calm down and we circle back?"
You take the blame upfront, and they get a willing partner on the backend.
*We certainly don’t have it all figured out, but we’re not afraid to get tactics from coaches and counsellors. I hope this helps you, too.