The Seven Principles for Making Marriage Work

by John Gottman, Ph. D.

  Amy kept telling Paul how it made her feel when he shut down. But she did not seem to hear him tell her why he shuts down: He can’t handle her hostility. This couple later divorced.

  A marriage’s meltdown can be predicted, then, by habitual harsh startup and frequent flooding brought on by the relentless presence of the four horsemen during disagreements. Although each of these factors alone can predict a divorce, they usually coexist in an unhappy marriage.

  THE FOURTH SIGN: BODY LANGUAGE

  Even if I could not hear the conversation between Mack the stonewaller and his wife, Rita, I would be able to predict their divorce simply by looking at his physiological readings. When we monitor couples for bodily changes during a tense discussion, we can see just how physically distressing flooding is. One of the most apparent of these physical reactions is that the heart speeds up—pounding away at more than 100 beats per minute—even as high as 165. (In contrast, a typical heart rate for a man who is about 30 is 76, and for a woman the same age, 82.) Hormonal changes occur, too, including the secretion of adrenaline, which kicks in the “fight or flight response.” Blood pressure also mounts. These changes are so dramatic that if one partner is frequently flooded during marital discussions, it’s easy to predict that they will divorce.

  Recurring episodes of flooding lead to divorce for two reasons. First, they signal that at least one partner feels severe emotional distress when dealing with the other. Second, the physical sensations of feeling flooded—the increased heart rate, sweating, and so on—make it virtually impossible to have a productive, problem-solving discussion. When your body goes into overdrive during an argument, it is responding to a very primitive alarm system we inherited from our prehistoric ancestors. All those distressful reactions, like a pounding heart and sweating, occur because on a fundamental level your body perceives your current situation as dangerous. Even though we live in the age of in vitro conception, organ transplants, and gene mapping, from an evolutionary standpoint not much time has passed since we were cave dwellers. So the human body has not refined its fear reactions—it responds the same way, whether you’re facing a saber-toothed tiger or a contemptuous spouse demanding to know why you can never remember to put the toilet seat back down.

  When a pounding heart and all the other physical stress reactions happen in the midst of a discussion with your mate, the consequences are disastrous. Your ability to process information is reduced, meaning it’s harder to pay attention to what your partner is saying. Creative problem solving goes out the window. You’re left with the most reflexive, least intellectually sophisticated responses in your repertoire: to fight (act critical, contemptuous, or defensive) or flee (stonewall). Any chance of resolving the issue is gone. Most likely, the discussion will just worsen the situation.

  MEN AND WOMEN REALLY ARE DIFFERENT

  In 85 percent of marriages, the stonewaller is the husband. This is not because of some lack on the man’s part. The reason lies in our evolutionary heritage. Anthropological evidence suggests that we evolved from hominids whose lives were circumscribed by very rigid gender roles, since these were advantageous to survival in a harsh environment. The females specialized in nurturing children while the males specialized in cooperative hunting.

  As any nursing mother can tell you, the amount of milk you produce is affected by how relaxed you feel, which is related to the release of the hormone oxytocin in the brain. So natural selection would favor a female who could quickly soothe herself and calm down after feeling stressed. Her ability to remain composed could enhance her children’s chances of survival by optimizing the amount of nutrition they received. But in the male natural selection would reward the opposite response. For these early cooperative hunters, maintaining vigilance was a key survival skill. So males whose adrenaline kicked in quite readily and who did not calm down so easily were more likely to survive and procreate.

  To this day, the male cardiovascular system remains more reactive than the female and slower to recover from stress. For example, if a man and woman suddenly hear a very loud, brief sound, like a blowout, most likely his heart will beat faster than hers and stay accelerated for longer, according to research by Robert Levenson, Ph.D., and his student Loren Carter at the University of California at Berkeley. The same goes for their blood pressure—his will become more elevated and stay higher longer. Psychologist Dolf Zillman, Ph.D., at the University of Alabama has found that when male subjects are deliberately treated rudely and then told to relax for twenty minutes, their blood pressure surges and stays elevated until they get to retaliate. But when women face the same treatment, they are able to calm down during those twenty minutes. (Interestingly, a woman’s blood pressure tends to rise again if she is pressured into retaliating!) Since marital confrontation that activates vigilance takes a greater physical toll on the male, it’s no surprise that men are more likely than women to attempt to avoid it.

  * * *

  It’s a biological fact: Men are more easily overwhelmed by marital conflict than are their wives.

  * * *

  This gender difference in how physiologically reactive our bodies are also influences what men and women tend to think about when they experience marital stress. As part of some experiments, we ask couples to watch themselves arguing on tape and then tell us what they were thinking when our sensors detected they were flooded. Their answers suggest that men have a greater tendency to have negative thoughts that maintain their distress, while women are more likely to think soothing thoughts that help them calm down and be conciliatory. Men, generally, either think about how righteous and indignant they feel (“I’m going to get even,” “I don’t have to take this”), which tends to lead to contempt or belligerence. Or they think about themselves as an innocent victim of their wife’s wrath or complaint (“Why is she always blaming me?”), which leads to defensiveness.

  Obviously, these rules don’t hold for every male and every female. But after twenty-five years of research, I have noted that the majority of couples do follow these gender differences in physiological and psychological reactions to stress. Because of these dissimilarities, most marriages (including healthy, happy ones) follow a comparable pattern of conflict in which the wife, who is constitutionally better able to handle the stress, brings up sensitive issues. The husband, who is not as able to cope with it, will attempt to avoid getting into the subject. He may become defensive and stonewall. Or he may even become belligerent or contemptuous in an attempt to silence her.

  Just because your marriage follows this pattern, it’s not a given that a divorce is in the offing. In fact, you’ll find examples of all four horsemen and even occasional flooding in stable marriages. But when the four horsemen take up permanent residence, when either partner begins to feel flooded routinely, the relationship is in serious trouble. Frequently feeling flooded leads almost inevitably to distancing yourself from your spouse. That in turn leads you to feel lonely. Without help, the couple will end up divorced or living in a dead marriage, in which they maintain separate, parallel lives in the same home. They may go through the motions of togetherness—attending their children’s plays, hosting dinner parties, taking family vacations. But emotionally they no longer feel connected to each other. They have given up.

  THE FIFTH SIGN: FAILED REPAIR ATTEMPTS

  It takes time for the four horsemen and the flooding that comes in their wake to overrun a marriage. And yet divorce can so often be predicted by listening to a single conversation between newlyweds. How can this be? The answer is that by analyzing any disagreement a couple has, you get a good sense of the pattern they tend to follow. A crucial part of that pattern is whether their repair attempts succeed or fail. Repair attempts, as I described on page 22, are efforts the couple makes (“Let’s take a break,” “Wait, I need to calm down”) to deescalate the tension during a touchy discussion—to put on the brakes so flooding is prevented.

  Repair attempts save marriages not just because they decrease emotional tensio
n between spouses, but because by lowering the stress level they also prevent your heart from racing and making you feel flooded. When the four horsemen rule a couple’s communication, repair attempts often don’t even get noticed. Especially when you’re feeling flooded, you’re not able to hear a verbal white flag.

  In unhappy marriages a feedback loop develops between the four horsemen and the failure of repair attempts. The more contemptuous and defensive the couple is with each other, the more flooding occurs, and the harder it is to hear and respond to a repair. And since the repair is not heard, the contempt and defensiveness just get heightened, making flooding more pronounced, which makes it more difficult to hear the next repair attempt, until finally one partner withdraws.

  That’s why I can predict a divorce by hearing only one discussion between a husband and wife. The failure of repair attempts is an accurate marker for an unhappy future. The presence of the four horsemen alone predicts divorce with only an 82 percent accuracy. But when you add in the failure of repair attempts, the accuracy rate reaches into the 90s. This is because some couples who trot out the four horsemen when they argue are also successful at repairing the harm the horsemen cause. Usually in this situation—when the four horsemen are present but the couple’s repair attempts are successful—the result is a stable, happy marriage. In fact, 84 percent of the newlyweds who were high on the four horsemen but repaired effectively were in stable, happy marriages six years later. But if there are no repair attempts—or if the attempts are not able to be heard—the marriage is in serious danger.

  * * *

  I can tell 96 percent of the time whether a marital discussion will resolve a conflict, after the first three minutes of that discussion.

  * * *

  In emotionally intelligent marriages I hear a wide range of successful repair attempts. Each person has his or her own approach. Olivia and Nathaniel stick out their tongues; other couples laugh or smile or say they’re sorry. Even an irritated “Hey, stop yelling at me,” or “You’re getting off the topic” can defuse a tense situation. All such repair attempts keep a marriage stable because they prevent the four horsemen from moving in for good.

  Whether a repair succeeds or fails has very little to do with how eloquent it is and everything to do with the state of the marriage. One happily married couple who taught me this lesson were Hal and Jodie. Because of the nature of his research, Hal, a chemist, would often find out at the last minute that he wouldn’t be able to get home for dinner. Although Jodie knew Hal couldn’t control his hours, the dinner situation frustrated her. When they discussed the problem in our lab, she pointed out to him that the kids always refused to eat dinner till he got home, so they were often having their dinner very late, which she didn’t like. So Hal suggested that she give them a snack to tide them over. Incredulous, Jodie snapped at him: “What do you think I have been doing all along?”

  Hal realized that he had screwed up. He had displayed a significant lack of awareness about what went on in his own home and, worse, had insulted his wife’s intelligence. In an unhappy marriage this could easily be the grounds for some major league sniping. I waited to see what would happen next. Since all other evidence suggested they were happily married, I anticipated that Hal would use some very skillfully wrought repair attempt. But Hal just gave Jodie a really goofy smile. Jodie burst out laughing, and they went on with their discussion.

  Hal’s quick grin worked because their marriage was working. But when Oliver tried to soften up Dara by chuckling during their conversation about housekeeping, he got nowhere. In marriages in which the four horsemen have moved in for good, even the most articulate, sensitive, well-targeted repair attempt is likely to fail abysmally.

  Ironically, we see more repair attempts between troubled couples than between those whose marriages are going smoothly. The more repair attempts fail, the more these couples keep trying. It can be poignant to hear one member of a couple offer up one repair attempt after another, all to no avail. What makes the difference? What predicts that repair attempts will work? Later we’ll see that it is the quality of the friendship between husband and wife and, as I described in Chapter One, “positive sentiment override.”

  THE SIXTH SIGN: BAD MEMORIES

  When a relationship gets subsumed in negativity, it’s not only the couple’s present and future life together that are put at risk. Their past is in danger, too. When I interview couples, I usually ask about the history of their marriage. I have found over and over that couples who are deeply entrenched in a negative view of their spouse and their marriage often rewrite their past. When I ask them about their early courtship, their wedding, their first year together, I can predict their chances of divorce, even if I’m not privy to their current feelings.

  Most couples enter marriage with high hopes and great expectations. In a happy marriage couples tend to look back on their early days fondly. Even if the wedding didn’t go off perfectly, they tend to remember the highlights rather than the low points. The same goes for each other. They remember how positive they felt early on, how excited they were when they met, and how much admiration they had for each other. When they talk about the tough times they’ve had, they glorify the struggles they’ve been through, drawing strength from the adversity they weathered together.

  But when a marriage is not going well, history gets rewritten—for the worse. Now she recalls that he was thirty minutes late getting to the ceremony. Or he focuses on all that time she spent talking to his best man at the rehearsal dinner—or “flirting” with his friend, as it seems to him now. Another sad sign is when you find the past difficult to remember—it has become so unimportant or painful that you’ve let it fade away.

  Peter and Cynthia didn’t always spend their days arguing about car washing and other money matters. No doubt if you looked at their photo album, you would find plenty of happy pictures from their early days together. But those pictures have long faded from their minds. When asked to describe the early days, they do a good job of telling the facts of their courtship and marriage, but nothing more. Cynthia recounts that they met at a record store where she was the cashier. She got his name and number from his charge card receipt and called him up to see if he liked the CDs he had bought. Their first date followed.

  Cynthia says that she was attracted to Peter at first because he was going to college and was interesting to talk to and nice-looking. “I think it was the fact that I had a charge card,” Peter slips in, a snide reference to their current fights over money. He himself seems to have a hard time remembering what attracted him to her when they first met. He says, “Uh . . . (long pause) I honestly don’t know. I never tried to pin it down to one thing. I think for me that would be pretty dangerous.”

  When they’re asked about the kinds of activities they enjoyed back then, they have a hard time remembering. “Didn’t we go on picnics or something?” Cynthia asks him, and he shrugs. The same blank feeling is there when they discuss their decision to marry. “I thought it would solidify the relationship. It seemed like a logical progression—that’s basically the main reason,” says Peter. He recalls that he proposed to her at a restaurant by tying the ring to a white ribbon wrapped around a bunch of white roses. That sounds promising, until he adds with a sad chuckle: “I’ll never forget this. She saw the ring. She started shaking a little bit, and she looked and she asked me, ‘I suppose you want an answer?’ That’s kind of not the reaction I was looking for.” He turns to his wife. “You weren’t smiling or laughing or anything when you said it—you were just deadpan, like, ‘You idiot.’ ”

  “Oh nooo,” Cynthia says limply.

  The picture doesn’t get any better. Peter had pneumonia and a temperature of 103 at their wedding. His main memory, other than feeling sick, was being in the limo afterward with Cynthia and his best man. His friend turned on the stereo, and the Mötley Crüe song “Same Old Ball and Chain” came blasting out. Cynthia remembers feeling hurt because many guests left right after dinner. P
eter recalls that everyone kept banging on their glasses with spoons to make him and Cynthia kiss. “I was getting really annoyed,” he recalls. To sum up their wedding day, he says, “It was your basic tragedy.” Cynthia smiles wanly in agreement.

  The reason Peter and Cynthia have such distorted memories is that the negativity between them has become so intense, it’s as if it’s cast in stone. When the four horsemen overrun a home, impairing the communication, the negativity mushrooms to such a degree that everything a spouse does—or ever did—is recast in a negative light.

  In a happy marriage, if the husband promises to pick up the wife’s dry cleaning but forgets, she is likely to think, “Oh well, he’s been under a lot of stress lately and needs more sleep.” She considers his lapse to be fleeting and caused by a specific situation. In an unhappy marriage the same circumstance is likely to lead to a thought like “He’s just always so inconsiderate and selfish.” By the same token, in a happy marriage a loving gesture, like a wife greeting her husband with a passionate kiss at the end of the workday, is seen as a sign that the spouse is loving and considerate. But in an unhappy marriage the same action will lead the husband to think, “What does she want out of me?”

  This distorted perception explains why one husband we studied, Mitch, saw ulterior motives whenever his wife, Leslie, bought him a gift, hugged him, or even called him on the phone. Over time he had rewritten his view of their marriage, creating a very negative script. Whenever a conflict arose, he was all set to feel self-righteous and indignant. His negative thoughts about Leslie helped maintain his distress. He’d get flooded as soon as they had a confrontation. Negative expectations of her and their relationship became the norm. Eventually they divorced.

  THE END DRAWS NEAR

  When a marriage gets to the point where the couple have rewritten their history, when their minds and bodies make it virtually impossible to communicate and repair their current problems, it is almost bound to fail. They find themselves constantly on red alert. Because they always expect to do combat, the marriage becomes a torment. The understandable result: They withdraw from the relationship.