Conflict Resolution
Worksheet

COMMUNICATION & RELATIONSHIPS TOOLS

Move from reaction to resolution
with a structured approach.

How This Tool Works

Most conflict resolution advice assumes calm. This tool is designed for after the heat - when you can think clearly enough to analyze what happened but before enough time has passed to rewrite the story. The structure separates facts from feelings, your role from theirs, and reaction from response.

Conflict, left unexamined, tends to calcify. The narrative you carry out of a difficult exchange becomes the lens you bring into the next one. Working through this worksheet interrupts that cycle - not by fixing the relationship in a session, but by giving you a clear-eyed account of what actually happened before memory starts smoothing the edges.

The four sections below move in order for a reason. Situation first - because facts and interpretations need to be separated before you can work with either. Then perspectives - because understanding what the other person likely experienced is not the same as agreeing with them. Then your role - because ownership, even partial ownership, changes what resolution is possible. Then the path forward - because analysis without action is just rumination.

How to Use This Worksheet

  1. Complete it within 24-48 hours of the conflict. Close enough to remember clearly, far enough to write without the adrenaline.
  2. Write the Situation section in facts only. No interpretations, no adjectives about intent. "He interrupted me three times" instead of "He was being dismissive."
  3. Fill in both Perspectives columns before reading them together. This prevents your own view from contaminating the other side.
  4. Use the Resolution Path section as preparation for a real conversation - not as a substitute for one.
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Conflict Resolution Worksheet

Section 1: The Situation

Facts only - what happened, not why or what it meant.

What happened:
Who was involved:
When and where:
Section 2: Perspectives

Fill in your column first. Then consider theirs before reading them together.

My Perspective
Their Likely Perspective
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Section 3: My Role
How I contributed to this conflict:
My reaction in the moment:
What I wish I’d done differently:
Section 4: Resolution Path
What outcome do I want?
What am I willing to compromise on?
What is non-negotiable?
My opening statement for the conversation:
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Before Your Next Session

Reflection Prompt

If this same person keeps coming up across multiple conflict reflections, that pattern is worth examining directly. What does your role tend to look like across those conflicts? Is there something in this relationship that this worksheet alone cannot address?

Notes for Your Coach
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