Thrive and Renew: Couples Connection Checklist & Therapeutic Goals: 100 Relationship Goals Across 10 Intimacy Dimensions
- Lawrence Flynn
- Jun 4
- 6 min read
Updated: Jun 17
Relationships-Couples June 2025
A thriving relationship is not built by chance; long-term, successful relationships are developed through progressive intention, meaningful communication, daily acts of connection, and shared meaning. Even the most loving couples can, over time, begin to drift if they don’t regularly nurture the core dimensions that hold their bond together. That’s why I created the Thrive Couples Connection Checklist, a practical, compassionate, and research-informed tool designed to help couples strengthen intimacy, rebuild trust, and foster lasting growth across all stages of their relationship. This resource integrates the most effective elements of clinical best practices, including the Gottman Method, Emotionally Focused Therapy (EFT), Cognitive Behavioral Therapy (CBT), and Dialectical Behavior Therapy (DBT). Within the resource, you’ll find 100 actionable goals spanning 10 essential areas of relational wellness. Use this checklist as a guide, a reflection tool, or a foundation for meaningful skills to stabilize, heal, reconnect, and flourish as partners.
The 10 Dimensions of Relationship Growth
Emotional Intimacy
Cultivating trust, vulnerability, and emotional safety.
Share daily emotional check-ins to express feelings and experiences.
Set aside time for meaningful conversations without distractions.
Reflect on and discuss each other’s emotional growth over time.
Practice active listening without interruption or judgment.
Develop a shared language for expressing needs and desires.
Create a safe space for discussing fears and insecurities.
Express appreciation and gratitude regularly.
Engage in activities that promote mutual empathy.
Establish rituals for reconnection after conflicts.
Attend workshops or therapy sessions focused on emotional intelligence.
Why this matters: Emotional intimacy builds the foundation of safety and trust. Without it, partners often feel unseen, emotionally disconnected, or unsupported.
Intellectual Intimacy
Sharing thoughts, ideas, and stimulating conversations.
Respect and explore differing viewpoints without judgment.
Challenge each other with thought-provoking questions.
Debate topics in a constructive and respectful manner.
Share personal aspirations and support each other’s ambitions.
Set intellectual goals, such as learning a new language together.
Reflect on how your intellectual connection has evolved.
Create a shared reading list and discuss insights gained.
Engage in discussions about books, articles, or current events.
Attend lectures or seminars together on topics of mutual interest.
Collaborate on projects or hobbies that require problem-solving.
Why this matters: Intellectual intimacy strengthens mutual respect and stimulates the relationship mentally. It prevents boredom and fosters long-term curiosity and admiration.
Physical Intimacy
Non-sexual touch and physical closeness.
Discuss and respect each other’s comfort levels with touch.
Offer a comforting touch during times of distress.
Incorporate daily hugs, kisses, or hand-holding.
Cuddle while watching a movie or relaxing.
Explore new forms of non-sexual affection.
Create a bedtime routine that includes physical closeness.
Give each other massages to relieve stress.
Engage in physical activities like walking or yoga as a pair.
Attend workshops on the importance of physical connection.
Do new and different things together, even if just in your home.
Why this matters: Affectionate touch boosts oxytocin, reduces stress, and deepens connection. It provides comfort and reassurance, especially in moments of uncertainty.
Sexual Intimacy
Exploring and nurturing your sexual relationship.
Communicate openly about sexual desires and boundaries.
Address and work through any sexual dysfunctions or concerns.
Reflect on and discuss the evolution of your sexual relationship.
Schedule regular intimate time to prioritize your connection.
Explore new consensual experiences together.
Celebrate each other’s bodies and express appreciation.
Attend couples' retreats focused on enhancing sexual intimacy.
Read books or articles on sexual health and relationships.
Practice mindfulness during intimate moments.
Maintain physical health to support a satisfying sex life.
Why this matters: Sexual intimacy is a physical expression of love and emotional closeness. When nurtured, it enhances connection, trust, and mutual satisfaction.
Shared Meaning
Building a life with common goals, values, and traditions.
Define your shared values and life purpose.
Reflect on the meaning and purpose your relationship brings to your lives.
Develop rituals that strengthen your bond, like weekly date nights.
Create family traditions that reflect your beliefs.
Set long-term goals together, such as travel or career aspirations.
Create a shared vision board for your future.
Celebrate milestones and achievements as a team.
Discuss and align on parenting philosophies.
Attend cultural or religious events that resonate with both of you.
Volunteer for causes you both care about.
Why this matters: Shared meaning gives the relationship depth, direction, and unity. It helps couples stay connected to something larger than the day-to-day.
Conflict/Crisis Intimacy
Managing disagreements and supporting each other during challenges.
Support one another during personal crises or times of stress.
Practice active listening during disagreements.
Use “I” statements to express feelings without blame.
Seek to understand before seeking to be understood.
Develop a plan for resolving recurring issues.
Celebrate successful conflict resolution as a team achievement.
Establish ground rules for fair fighting.
Take breaks when conflicts become too heated.
Attend conflict resolution workshops or counseling.
Reflect on past conflicts to learn and grow.
Why this matters: How couples handle conflict shapes the emotional climate of the relationship. When done well, it creates emotional safety, resilience, and stronger trust.
Spiritual Intimacy
Connecting through shared beliefs and values.
Support each other’s individual spiritual journeys.
Reflect on the role of spirituality in your relationship.
Engage in practices such as meditation or prayer together as a couple.
Create rituals that honor your shared beliefs.
Discuss your spiritual or philosophical beliefs openly.
Explore new spiritual traditions or philosophies.
Attend religious or spiritual services together.
Read and discuss spiritual texts or literature.
Volunteer for spiritually aligned causes.
Seek guidance from spiritual mentors or counselors together.
Why this matters: Spiritual intimacy promotes shared purpose, values, and mutual respect. It provides comfort, clarity, and a deeper connection during life’s transitions.
Experiential Intimacy
Sharing experiences and creating memories together.
Plan regular date nights or outings.
Travel to new places and explore different cultures.
Attend concerts, plays, or sporting events together.
Take classes or workshops on shared interests.
Engage in adventurous activities, such as hiking or kayaking.
Celebrate special occasions in meaningful ways.
Document your experiences through photos or journals.
Create a bucket list of experiences to share.
Revisit places that hold sentimental value.
Reflect on your favorite shared memories and plan new ones.
Why this matters: Experiences fuel joy, novelty, and shared identity. They reinforce positive memories and help couples continue to grow together.
Creative Intimacy
Expressing yourselves through creative collaboration.
Support each other’s individual creative pursuits.
Explore photography or filmmaking as a hobby.
Decorate your living space collaboratively.
Engage in art projects, such as painting or crafting, together.
Write stories, poems, or songs as a team.
Cook new recipes and experiment in the kitchen.
Design and build DIY projects together.
Attend creative workshops or classes.
Plan themed parties or events.
Create a shared blog or social media account.
Why this matters: Creative expression fosters joy, curiosity, and a sense of play. It also gives couples a channel for collaboration and emotional release.
Financial Intimacy
Building trust and collaboration around money matters.
Discuss financial goals and create a joint budget.
Discuss attitudes and beliefs about money.
Support each other in financial decision-making.
Be transparent about debts, income, and expenses.
Set savings goals for future plans.
Assign financial responsibilities based on strengths.
Review and adjust your financial plan regularly.
Plan for major expenses together.
Attend financial planning workshops or consult advisors.
Celebrate financial milestones and achievements.
Why this matters: Financial transparency fosters trust and teamwork. Avoiding financial conversations often leads to conflict, while addressing them builds long-term security.
In summary, strong relationships are not defined by the absence of challenges but are defined by a couple’s commitment to grow through challenges. The Thrive Couples Connection Checklist is not about achieving perfection; it’s about practicing awareness, presence, and intentional care in the moments that require commitment and other-centeredness in your relationship. When couples take time to reflect, set shared goals, and nurture the important layers of intimacy, they can build a special partnership that spans resilience, emotional safety, and shared meaning. Whether you’re using this relationship resource for healing, maintenance, or renewal, let it remind you that true connection is built and rebuilt, one intentional step at a time. Your relationship is worth your emotional investment, and every goal you pursue together brings you one step closer to the thriving intimate connection you both deserve.
Every goal you set is a declaration that your mental health and wellness matters. Whether you're navigating loss, deepening connection, managing anxiety, or strengthening your nervous system, each intentional step forward shapes a future grounded in clarity, courage, and well-being. These therapy and wellness goals are more than checkboxes; they are pathways to resilience, meaning, and personal power. Remember: transformation is a daily practice, not a destination. So choose your goals boldly, revisit them often, and trust the process. The more aligned your goals are with your values and vision, the more progressive and extraordinary your healing and growth will be!
Are you ready to break free from limitations, build emotional resilience, and achieve increasing success? The Thrive Intelligent Change Program and Thrive With Resilience: 1% Better Success Blueprint are your guides to unlocking your highest potential. Let’s make 1% improvements daily, weekly, monthly and yearly; small changes lead to extraordinary results.
Transform your mindset for greater growth and success.
Build and strengthen unshakable healing and resilience.
Achieve increased confidence across the 10 dimensions of life.
Start today! Contact us to ask important questions or schedule a consultation and begin your transformative wellness journey.
Text or call: 407-961-6044
