From Predicting Divorce to Preventing It

Ten Lessons to Transform Your Marriage
by John M. Gottman, Ph.D., Julie Schwartz Gottman, Ph.D., Joan DeClaire

In 1994, Dr. John Gottman and his colleagues at the University of Washingto— made a startling announcement: Through scientific observation and mathematical analysis, they could predict — with more than 90 percent accuracy — whether a marriage would succeed or fail. The only thing they did not yet know was how to turn a failing marriage into a successful one, so Gottman teamed up with his clinical psychologist wife, Dr. Julie Schwartz Gottman, to develop intervention methods. Now the Gottmans, together with the Love Lab research facility, have put these ideas into practice. In Ten Lessons to Transform Your Marriage, the Gottmans share this vital information so that couples can develop the skills to turn their relationship problems around and create strong, lasting unions.

What emerged from the Gottmans' collaboration and decades of research is a body of advice that's based on two surprisingly simple truths: Happily married couples behave like good friends, and they handle their conflicts in gentle, positive ways. The authors offer an intimate look at ten couples who have learned to work through potentially destructive problems — extramarital affairs, workaholism, parenthood adjustments, serious illnesses, lack of intimacy — and examine what they've done to improve communication and get their marriages back on track.

Giving an insider's view of the Love Lab, the Gottmans take the reader step-by-step through the couples' conversations, before and after they are counseled. The authors also provide an analysis of the couples' interactions, identifying their core problems and offering suggestions for resolving them. By "listening" to the discussions in this way, you will learn to detect the most common stumbling blocks of a relationship and — most important — how to avoid them.

Hundreds of thousands have seen their relationships improve thanks to the Gottmans' work. Whether you want to make a strong relationship more fulfilling or rescue one that's headed for disaster, Ten Lessons to Transform Your Marriage is essential reading.

From inside the famed Gottman Institute, aka the "Love Lab": ten scientifically proven, practical ways to strengthen your marriage

"We don't feel close anymore."

"You never talk to me."

"We only have time for the kids."

"All you do is work."

"You don't care about my dreams."

Do you recognize yourself, or your spouse, in any of these statements? If so, Dr. John Gottman and his wife, Dr. Julie Schwartz Gottman, say you shouldn't be surprised. In fact, their decades of scientific research have shown that most couples face these and other serious problems — but what the Gottmans have proven is that such difficulties don't have to lead to a broken relationship, or even divorce.

In Ten Lessons to Transform Your Marriage, the Gottmans provide vital tools — scientifically based and empirically verified — that you can use to regain affection and romance lost through years of ineffective communication. You'll strengthen your relationship and make it the most fulfilling it can be.

It's been more than a decade since John and his colleagues at the University of Washington (UW) first announced their discovery: Through the power of careful observation and mathematical analysis, the team had learned to predict with more than 90 percent accuracy whether a married couple would stay together or eventually divorce. This discovery captured the imagination of many. If research psychologists could now pinpoint specific behaviors that lead to divorce, then perhaps people in troubled relationships could change those behaviors and save their marriages.But as any weatherman can tell you, the ability to predict trouble is not the same as the ability to prevent it. It's one thing to detect a storm brewing on radar; it's quite another to make those storm clouds disappear.

And yet that's the kind of work we at the Gottman Institute have been doing. Since 1994 we've been developing tools to help couples identify problems that are proven to destroy relationships — and to turn those problems around. By experimenting with various forms of therapy, we've been learning how to help husbands and wives improve their marriages and prevent divorce.

Through our workshops, therapy sessions, and books, couples are gaining the tools they need to build stronger friendships and manage their conflicts. As a result, they are learning to work through a whole host of problems common to marriage — problems such as these:

• The stress of caring for a new baby
• Exhaustion from working too hard
• Loss of interest in sex and romance
• Health problems
• Recovering from an extramarital affair
• Struggles with depression
• Arguments over housework and finances
• Changes that come with retirement
• The loss of a job, an identity, or a lifelong dream

And once again we're achieving some exciting results. Our studies show that 86 percent of people who complete our marriage workshops say they make significant progress on conflicts that once felt "gridlocked." And after one year, 75 percent of husbands and 56 percent of wives who attend our workshops and therapy sessions feel their marriages move from a broken state to a functional one. Even simply reading our books can make a difference. One study showed that 63 percent of husbands and wives who read John's 1999 bestseller, The Seven Principles for Making Marriage Work, reported that their marriages had changed for the better and were still improved a year later.

These numbers are a big improvement over other forms of marital intervention. For example, acclaimed marriage researcher Neil Jacobson conducted an evaluation of one of the most highly regarded therapy methods and showed that only 35 percent of couples using it improved their marriages.

What's behind our success? We believe it's the science. The tools we've developed — and that you'll see real couples using in this book — aren't based on our beliefs or whims about marriage. They are grounded in decades of work John and his colleagues have been doing at the Family Research Laboratory, originally located at UW and now part of our Relationship Research Institute in Seattle. The Love Lab — as we've come to call it — is a research facility where husbands and wives are screened, interviewed, and observed interacting with each other. Researchers use video cameras, heart monitors, and other biofeedback equipment to determine people's stress levels during conversations with their partners. This information is then coded and mathemati- cally analyzed. By collecting and analyzing such data on thousands of couples — and tracking their progress over time — we've learned an enormous amount about the dynamics of marriage. And, ultimately, we've been able to determine which interactions lead to lasting happiness, and which interactions lead to emotional distance and divorce.

In the bestselling book Blink (Little Brown, 2005), journalist Malcolm Gladwell refers to our process as "thin slicing." Simply put, this means we're able to quickly determine a great deal of information about a couple from analyzing a very thin slice of data collected in one short lab session. The reason our swift analysis works is because each thin slice of data is actually grounded in a tremendous amount of "thick slicing" — i.e., huge volumes of data that we've been collecting and validating on thousands of other couples for more than thirty years.

To help everyday couples use these discoveries to improve their own marriages, we established the Gottman Institute, which provides therapy and workshops for husbands and wives, as well as training for marriage therapists. Combining John's extensive research findings with Julie's thirty years of experience as a clinical psychologist, we've developed a body of advice that's based on two surprisingly simple truths:

1. Happily married couples behave like good friends.

In other words, their relationships are characterized by respect, affection, and empathy. They pay close attention to what's happening in each other's life and they feel emotionally connected. One of John's studies of couples discussing conflict demonstrated this well. It showed that spouses in happy, stable marriages made five positive remarks for every one negative remark when they were discussing conflict. In contrast, couples headed for divorce offered less than one (0.8) positive remark for every single negative remark.

2. Happily married couples handle their conflicts in gentle, positive ways.

They recognize that conflict is inevitable in any marriage, and that some problems never get solved, never go away. But these couples don't get gridlocked in their separate positions. Instead, they keep talking with each other about conflicts. They listen respectfully to their spouses' perspectives and they find compromises that work for both sides.

With this book, we give you an intimate view of ten couples who learned to work through serious problems that were threatening their marriages — problems like infidelity, overwork, adjustment to parenthood, unresolved anger and resentment, and a loss of interest in sex. You'll learn a bit about each couple's background and how they perceived the problems they brought to the Love Lab. You'll also read parts of the conversations that occurred when we asked husbands and wives to talk to each other about their problems.

For each couple, we present two dialogues, one that took place before we counseled them and one that happened after they heard our advice. In addition, you'll see a commentary alongside each dialogue titled "What We Noticed." This gives you a therapist's perspective on the interaction so that you might learn to detect some of the most common stumbling blocks that occur in relationships. You may notice, for example, places where a few words spoken in haste can take a conversation — and a marriage — down a dangerous path. You may learn to spot behaviors proven by John's research to damage relationships. These include a set of particularly poisonous patterns of interaction we call "the Four Horsemen of the Apocalypse." Our studies have shown that, left unchecked, these behaviors can send couples into a downward spiral that ends in divorce. The Four Horsemen are

• Criticism. Often, criticism appears as a complaint or episode of blaming that's coupled with a global attack on your partner's personality or character. Criticism frequently begins with "you always" or "you never."

• Defensiveness. These are the counterattacks people use to defend their innocence or avoid taking responsibility for a problem. Defensiveness often takes the form of cross-complaining or whining.

• Contempt. This is criticism bolstered by hostility or disgust. Think of somebody rolling their eyes while you're trying to tell them something important about yourself. Contempt often involves sarcasm, mocking, name-calling, or belligerence.

• Stonewalling. This happens when listeners withdraw from the conversation, offering no physical or verbal cues that they're affected by what they hear. Interacting with somebody who does this is "like talking to a stone wall."

Copyright © 2006 by John Gottman, Ph.D.. Excerpted by permission of Crown, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

About the Author

John M. Gottman, Ph.D., is the cofounder and co-director of the Gottman Institute, along with his wife, Dr. Julie Schwartz Gottman. He is also the James W. Mifflin Professor of Psychology at the University of Washington in Seattle and the recipient of numerous national and international awards for his groundbreaking relationship research. His work has been featured on many national television shows, including The Oprah Winfrey Show, 20/20, Dateline, and Good Morning America.

Dr. Julie Schwartz Gottman is cofounder and Clinical Director of the Gottman Institute and co-teaches the Institute's Advanced Training Seminar in Couples Therapy™ and The Art and Science of Love Couples Weekend Workshop™ with Dr. John Gottman. Julie co-founded the Gottman Institute and established its affiliated Relationship Clinic for which she still serves as its leader. As Clinical Director, she has designed and provided marriage workshops, gay and lesbian relationship workshops, basic and advanced clinicians' trainings, community talks, consultation services, educational products, and a clinic for private couple therapy. Julie is also the designer and clinical director for Loving Couples Loving Children, a curriculum for couples suffering from the effects of poverty.

Joan DeClaire is a writer specializing in psychology, health, and family issues.