Effective communication is the foundation of healthy relationships. This worksheet is designed to help you identify your communication patterns, recognize areas for improvement, and develop strategies to enhance your communication skills. By working through these exercises, you'll gain insights into how you communicate and learn practical techniques to express yourself more clearly and listen more effectively.
Print this worksheet or complete it digitally.
Part 1: Communication Self-Assessment
Rate each statement on a scale of 1-5:
1 = Never true for me
2 = Rarely true for me
3 = Sometimes true for me
4 = Often true for me
5 = Almost always true for me
Speaking Skills
Listening Skills
Conflict Resolution
Part 2: Communication Assessment Results
Transfer your totals from each section:
Interpreting Your Results:
60-75: Excellent communication skills. You likely have healthy, effective communication patterns in your relationships.
45-59: Good communication skills with some areas for improvement. Focus on your lowest-scoring areas.
30-44: Moderate communication challenges. Dedicated practice in your lowest-scoring areas could significantly improve your relationships.
15-29: Significant communication difficulties. Consider seeking additional support through relationship counseling or communication workshops.
Part 3: Communication Patterns Analysis
Identifying Your Communication Patterns
Reflect on a recent significant conversation or conflict. Answer the following questions:
Common Communication Patterns
Check any patterns you recognize in yourself:
Part 4: Communication Improvement Plan
Setting Communication Goals
Based on your assessment and pattern identification, select 2-3 specific areas to improve:
Effective Communication Techniques
Here are some proven techniques to improve your communication:
Active Listening
- Give your full attention to the speaker
- Maintain appropriate eye contact
- Nod or use verbal acknowledgments to show you're listening
- Ask clarifying questions
- Paraphrase what you've heard to confirm understanding
"I" Statements
Structure: "I feel [emotion] when [situation] because [reason]. I need/would like [request]."
Example: "I feel frustrated when meetings run late because it affects my other commitments. I would like us to stick to our agreed ending time."
Nonviolent Communication (NVC)
- Observe facts without judgment
- Express your feelings
- Connect feelings to needs
- Make a clear request
Reflective Listening
Reflect back what you've heard: "What I'm hearing is... Is that correct?"
Part 5: Practice Scenarios
Practice applying your communication skills to these scenarios:
Scenario 1: Setting a Boundary
A friend consistently asks for favors that are inconvenient for you, but you have trouble saying no.
Scenario 2: Addressing a Misunderstanding
Your partner made plans without consulting you, and you feel overlooked.
Scenario 3: Resolving a Conflict
You and a colleague disagree about how to approach a project.
Part 6: Weekly Communication Journal
Use this template to track your communication practice for one week:
Day: _____________
Repeat this journal entry for each day of the week.