This lesson introduces the five main ways we give and receive love. This is a simple, but essential step in building relationship compatibility, because unless you understand this principle, your gestures of love may go unrecognized.

Now you're familiar with the five love languages: words of affirmation, acts of service, physical touch, gift-giving, and quality time. Using this knowledge, you can complete the assignment below before moving on to the next lesson.

Assignment

Identify your top love languages for giving and receiving.

Look back on your past 3 relationships or love interests.

What were her love languages? Did you give love in the ways she likes to receive it?

Did she give you love in the ways you like to receive it?

If you answered 'no' to either of the questions above, how did this impact the relationship?

Attachment theory allows us to understand how our early childhood relationships with our primary caregivers impact our interpersonal relationships throughout the rest of our lives. In this lesson, you'll gain an understanding of how this affects romantic relationships.

Assignment

Reflect on past relationships or chapters of your life.

Can you identify your attachment style in the past? Has it changed?

When you think about past relationships or love interests, can you identify their attachment style?

Did your respective attachment styles impact your interactions? If so, how did this play out?

For reference, the four attachment styles are:

Anxious

Avoidant

Disorganized

Secure

Understanding the law of polarity helps to bring better balance to all aspects of life. It is also an essential component of maintaining passion and appreciation in romantic relationships.

Now that you know what you're looking for, you can explore your own polarity to diagnose and solve imbalances in all areas of your life. Imagine how finding this balance will improve all of your relationships, not just your romantic partnerships.

Assignment #1

Look at your life and become aware of where you are more in your feminine vs. your masculine. Start by analyzing the following areas, then feel free to expand beyond these, if you'd like: work/professional life, family relationships/dynamics, friendships, sports/organizations/activities in which you are involved. Could any of these areas use more balance?

Look back at your past relationships. Was the polarity balanced in these relationships? If not, how did this contribute to any challenges you faced?

Assignment #2

Using the PDF to guide you, write about your dream woman in as much detail as possible.

Incorporate the frameworks introduced in this module to paint a complete picture.

Remember to focus on who/what she is, not what she isn’t.

While it might sometimes be painful or difficult to reflect on the past, you will do so in this course to grow and learn from your experiences. As you gain new insights into your past relationships, you can look at them in a new light.

Assignment

Reflect on your past relationships. Looking back, have you gained perspective on

things that happened? Do you now have a better understanding of things you didn’t

understand at the time? Are there unresolved matters that have kept you from

moving forward? Are there words you’d like to say to this person that have never

been spoken?

Choose 1-3 past partners or love interests to write a letter to. The intention is not to

send the letters. This is simply meant as a personal exercise for processing and

clearing what’s unresolved from the past. In each letter, share your insights and

feelings using the questions above as a starting point.

Please note: this is not a venting exercise. This exercise aims to clear negative

thoughts and emotions, not fuel them. Use this opportunity to reflect on your

growth and see where you can improve. Remember, we cannot change other

people’s actions, so there’s no point in stewing on how someone did you wrong. All

you can do is take responsibility for your own feelings and actions and use your

newfound vantage point to improve your relationships going forward.

Many men feel incredible pressure to fit within a very narrow definition of what it means to be a man. In this lesson, you'll start to redefine masculinity for yourself and see how your unique strengths make you a man you can be proud of.

Now that you've received the invitation to throw societal conditioning out the window, it's time to look beyond everything you've been told about being a man and build your own brand of masculinity.

Assignment

Redefine masculinity for yourself.

Start by considering the definition of masculinity that was given to you as a child. In what ways do you fit this definition? In what ways have you struggled to fit the mold or rejected this definition?

Now throw that definition out the window and imagine instead the man you want to be. How can you leverage your personal strengths identified in Module 1, Identifying Your Strengths, to show up for yourself and the people you love?

Conflict is a natural part of any relationship and an excellent opportunity for growth. In this lesson, you'll learn how to identify triggers and work through them to take responsibility for your unresolved baggage rather than putting the responsibility and blame on your partner.

Now that you know how to spot and work through triggers and blind spots as they come up, you can put this into practice to improve all of your relationships.

Assignment #1:

Reflect back on one of your past relationships. What triggers were present in that relationship? How did she trigger you? How did you trigger her?

Can you identify the origins of your triggers? Why did her actions cause that reaction in you?

Assignment #2:

Over the course of the next week, any time you get triggered, make note of it. When did it happen? Who triggered you? What did you feel?

If it’s not about what it’s about, what is it about?

Do you think you might have a blind spot? If so, ask those closest to you to help you figure out what it is.

NOTE: Throughout the rest of the course, you will have more ongoing assignments, like the one above, which require you to do something each day for a week. The best way to succeed in this work is to set aside 15-30 minutes each evening to reflect and journal on these assignments. At times, these assignments may overlap, so plan accordingly.

Make notes, add tasks to your calendar, or set reminders for yourself so you know which ongoing assignments you should be completing on which days.

In this course you're encouraged to do each of these assignments for a week, but these are all activities which you can make regular habits and/or repeat whenever it's useful to you.

Most relationship challenges come down to a matter of communication. Improving your ability to communicate effectively and lovingly will be a game-changer for all your relationships going forward. In this lesson, you'll learn the basics of nonviolent communication, which puts compassion above all else.

With some time and practice you'll soon be an expert in nonviolent communication. You can observe the many ways in which it will change your life and transform your relationships.

Assignment

Practice nonviolent communication and write about the experience. Remember the following structure:

"When I hear/see _____, I feel _____, because I need _____; would you be willing to _____?"

If you find yourself feeling triggered by another’s actions, use the four steps to resolve the issue:

Step 1: Observe

Step 2: Feel

Step 3: Identify needs

Step 4: Make a request

As you put this into practice, record the following:

• What was the trigger?

• How did you use the four steps to communicate your needs?

• What was the other person’s reaction?

• Did this scenario play out better than it would have normally? If so, what did you learn?

While emotions are a natural part of the human experience, we often choose to ignore or shove down our heavier emotions. In this lesson, you'll explore the importance of feeling and processing emotions, allowing them to flow rather than stifling them.

Now that you've learned how to hold space for yourself and others, you can use what you've learned to deepen your connections to others and your own inner world. Remember, emotions are meant to stay in motion.

Assignment #1:

Inventory your heavy emotions as you feel them.

Record the date, time, and emotion. On a scale of 1-10, how strong was the emotion? Was there a trigger?

How did you choose to process your feelings? Did it help?

Assignment #2:

Practice holding space for others. Are you able to remain present and refrain from processing their experiences through your own filters/life experience? Practice asking questions rather than offering advice. Only offer advice if they ask for it.

Write about this experience. How might this improve your relationships with others?

In this lesson, you'll learn about coherence and how to strengthen the heart-brain connection. This is a simple, yet essential step to bringing more peace, calm, and relaxation into your life.

Assignment

Practice coherent breathing every day.

Intentionally set aside at least five minutes in the morning, midday, and evening, to bring yourself into coherence.

Use coherent breathing throughout the day when feeling upset, agitated, anxious, stressed, or overwhelmed.

Journal each evening about your experience. What did you notice when practicing coherence? How did it improve your state, energy, or mood?

Have you ever tuned into your internal dialogue and realized that you're more harsh and unkind toward yourself than you would be to anyone else? In this lesson, you'll have a chance to examine this and harness the power of thought to transform your reality in beautiful ways.

Reframing is a healthy practice that will soon become an automatic behavior. As you tune into your inner voice and turn your critic into a loving companion you'll enjoy the far-reaching benefits of this seemingly small, yet impactful habit.

Assignment

What are common negative things you say? How can you reframe them?

Practice reframing yourself throughout the day any time you have a negative thought.

Whether you know it or not, your life is full of psychological anchors, and some of them are dragging you down. In this lesson, you'll learn how to identify anchors and create useful anchors to support your goals and boost your success in all areas of your life.

Now that you know what an anchor is and understand how to make anchors work for you, it's time to put them to work to create the life you want.

Assignment

Set off your anchor at least 5 times per day. Use it when it’s most useful to you.

Journal about the experience. Did the anchor improve your state?

What other anchors can you create to help you achieve your goals?

There's a lot of talk about abundance and manifestation these days, but many manifestation guides are missing a few crucial elements. In this lesson, you'll learn several key principles to aid you in successfully manifesting the relationship and life you want.

Assignment #1

Imagine yourself a year from now. Write about your life, and in particular, your relationship in as much detail as possible.

Write in the present tense, as if you’re already there. Use the PDF for guidance.

Assignment #2

Look back at what you just wrote and at the description of your dream woman from module 2. Are the things you want motivated by moving toward or moving away action?

If they are motivated by a moving away action, can you change them to a moving toward energy to strengthen your ability to manifest them?

What secondary gains are keeping you from having what you want?

The first step to getting anything you want in life is to define your goals. In this lesson, you'll learn the crucial criteria for creating actionable goals for relationship success and beyond.

Assignment

Define at least 3 dating and relationship goals using the SMART criteria.

Congratulations! You've made it to the final lesson of this course. You've covered a lot of ground to get here and should be proud of all you've learned and accomplished. In this lesson, you'll review everything you've learned up to this point and gain perspective on how the various elements fit together.

Each lesson in this course has provided useful tools and information to improve your romantic relationships going forward, but they're also applicable to all areas of your life. Happiness comes from within, not from external factors such as relationships or material wealth, and your new toolbox is outfitted to help you clear and fortify your inner world. You already have all the resources you need to be happy, and now you know how to use them more effectively.

Assignment

Figure out your long-term accountability strategy to meet your relationship goals.

Get out there and use your new skills and knowledge to build your ultimate powerful partnership.

Additional Resources

If you'd like to dive even deeper into the frameworks and topics introduced in this course, you can download the PDF for a list of resources to get you started. The PDF contains a list of websites, books, and other useful resources to guide you in your exploration.