Free relationship check-in template.

A relationship check-in template you can actually use

This is a complete relationship check-in template, made for an ordinary week rather than a big relationship moment: enough structure to say how you're doing, name what's going well, and raise what needs attention without turning the conversation into a project.

Use it with a pen and paper, in a shared note, or straight from this page. If you'd rather have a copy you can keep, the free PDF is printable, and there's no email required.

The template runs in four parts (Wellness, Connection, Reflection, Forward), the same sequence a Kindred check-in follows. The point isn't matching answers, it's seeing the same week from both sides.

The printable weekly relationship check-in template

How to use it: set aside twenty minutes or so. Answer every question on your own first, in a notebook or on separate copies of this page, then compare, letting whoever is sharing finish before you discuss. If a question opens more than you want to cover, it's fine to park the conversation for a better moment. Finish by choosing one next step each.

Wellness.

1. How are you feeling overall this week?
2. What has taken the most energy from you this week?
3. What is one thing that helped this week, however small?

Connection.

1. How emotionally connected did you feel to your partner this week?
2. How much fun did you have together this week?
3. What is one specific thing your partner did this week that you appreciated?

Reflection.

1. How well did you handle disagreements or tension this week?
2. Is there anything that felt unresolved or needs attention between you?
3. If there was tension, what helped, or could have helped, you reconnect?

Forward.

1. What's one thing you need from your partner in the week ahead?
2. What is one small thing you'd like to make time for together?
3. What is one next step you'll take yourself?

Close the check-in.

Each person picks one next step, specific enough to recognise next week.

My next step:

My partner's next step:

The 5-question version

For a shorter couples weekly check-in template, use these five: answer on your own, compare, and choose one next step each.

1. How are you feeling overall this week?
2. How emotionally connected did you feel to your partner this week?
3. What is one specific thing your partner did that you appreciated?
4. Is there anything that felt unresolved or needs attention between you?
5. What's one thing you need from your partner in the week ahead?

3 questions to ask your partner every week

When even five feels like too much, start here. These three keep the shape of a check-in: the person, the relationship, the week ahead.

1. How are you feeling overall this week?
2. What felt good between us this week, and what felt hard?
3. What is one thing you need from me in the week ahead?

Download the free relationship check-in questions PDF

Want a copy for the kitchen table or the fridge? The printable PDF has the same questions with space to write, and there's no email required.

Download the free PDF

The worksheet is deliberately simple, and a few honest lines can be plenty. Print two copies if you want to keep your first answers out of sight until you compare. For the rhythm around it (when to do it, and what the first weeks look like), read the weekly couples check-in guide; for more prompts to swap in, here are 30 couples check-in questions.

Relationship check-in template FAQ

Is this relationship check-in template free?

Yes. Use the template on this page or download the printable PDF for free, with no email required.

Can we use it without printing it?

Yes. Copy the prompts into separate notes or answer them on your own devices, then compare once you've both finished.

How is this different from a therapist's worksheet?

A therapist's worksheet is built to be worked through with a professional. This one is for just the two of you: it offers questions and writing space, and there's no assessment at the end.

What if my partner thinks a template is overkill?

Start with the three-question version and keep the answers short. The template exists to make starting easier, not to make the conversation formal.

Do we have to use every question?

No. Use the ones that fit the week and skip the ones that don't; the one habit worth keeping is answering on your own before you compare.

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The part paper can't do

A worksheet can ask for a next step; it can't bring one back. That's what Kindred was built around: every check-in ends with commitments, the tasks and habits you choose together, and the app holds onto them and puts them in front of you both at the next check-in.

The check-in itself works the way this template does. You both answer the same questions on your own (these and more, with fresh ones rotating in as the weeks go on), and the answers come up side by side once you've both finished.

Kindred is coming to iPhone, and the waitlist is open if you'd like word when it's ready.