In Honest, Direct, Respectful: Three Simple Words that will Change your Life, Dennis Adams describes a three step process for communicating your needs to others. This can be used in times of conflict to share your feelings and work toward a mutual resolution.
- Identify the behavior: “When you….” The more concrete and specific you can be, the better.
- Identify the feeling: “I feel…” and then state the emotion (e.g. “I feel sad…” or angry… or disappointed.) Be careful not to say “I feel like….” because then you may be tempted to say “I feel like you are ignoring me” which is your interpretation of their intent, it is not how you feel because of their behavior.
- Identify something you want, wish, or wonder. You might use “I want” with someone you supervise – a child or employee – to tell them what action you want (and expect) them to take. “I wonder” is a continuation of your feeling statement: “I wonder if you notice what I do for you?” And “I wish” says what you want, without telling them that they have to do it for you.
Imagine if you said, in frustration: “You never pick up around the house. I always have to do all the work.” That would likely put your partner on the defensive, and it’s easy to get into a battle of one-up-manship where you both pull out all your martyr cards about how hard you work and how unappreciated you are. Instead, try:
“When you leave your piles of clean laundry in the TV room, I feel stressed that our house doesn’t feel like someplace I can relax. I wish the house was tidier so we could both enjoy our time here together.”
This re-frames the situation to you working together as allies toward a mutual goal.
Let’s look at a few more examples.
Instead of “You don’t care about this project – you never even respond to my emails!”, try “When you don’t respond to my emails, I feel frustrated, and I wonder whether you really want to work on this project with me.”
Instead of “You need to get your act together and be on time”, try “When you’re late to meet me, I feel unloved, and I also feel frustrated that I’m wasting time waiting for you. I wish you could be on time or let me know when you’re running late.”
Instead of “You’re so rude to people! Why are you such a jerk?”, try “When you interrupted her when she was speaking, I felt really uncomfortable. I wonder if you realize that could seem disrespectful to her?”
Instead of saying to your child “I’ve told you 1000 times not to leave your shoes all over the house”, try “When you leave your shoes all over the house, I feel frustrated. When we ran late to school three days this week because you couldn’t find the shoes you wanted, I felt mad. I want you to always take your shoes off and put them on the shelf as soon as we get home, so we can easily find them when you need them.”
This model is reminiscent of Marshall Rosenberg, and his model of Non-Violent Communication. I’ve written a handout on using a variant of his model to Communicating what You Really Need.
Test it out this week – it’s an easy method you can use with your kids, partner, co-workers, or anyone you’re feeling in conflict with.
Click here for a free downloadable worksheet on using this Conflict Resolution tool.
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