How to Stop Assuming Things in a Relationship: 7 Ways

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Ever catch yourself reading between the lines, filling in gaps with your own thoughts… only to find out you were way off?

It’s so easy to assume, especially with someone you’re close to! After all, when we know someone well, we start to feel like we can predict their every move or know their intentions without asking.

But sometimes, these “guesses” we make—these assumptions—can lead us down a tricky path. They can cloud moments, create invisible walls, or even start arguments that could have been avoided.

Maybe you think he forgot your anniversary because he doesn’t care, or she left your text on read because she’s upset.

But could it be that there’s more to it?

Learning how to stop assuming things in a relationship can be like taking off a foggy lens, helping us see things as they are… and, really, don’t we all want that?

What does assumption mean in a relationship?

Assumption refers to the act of believing that something is true when there is no proof or confirmation. This could mean that when people notice something about you, they might make some conclusions that may not be true.

Until they confirm whether their deductions are true, their opinions are merely assumptions. In relationships, assumptions mean relying on one’s thoughts and feelings instead of communicating directly with one’s partner.

Assumptions can greatly affect a relationship, especially when you don’t find out the facts for yourself. In addition, it can weaken the bond between you and your partner, which might harm the union.

5 common causes of assumptions in a relationship

When people assume in relationships, there is often a reason for it, and most of the time, the possible causes are deeply rooted in their past or the present.

Knowing what causes assumptions in a relationship is important for learning how to stop assuming things in a relationship. Here are 5 common causes of assumptions in relationships

1. Poor communication

Dionne Reid highlights that:

Assumptions thrive in silence, but understanding thrives in dialogue.

If communication is not up to par in a relationship, it can breed assumptions. Poor communication is more likely to allow partners to make unfounded conclusions about each other. Poor communication may also cause relationship anxiety, depression, blame, and resentment, which might increase the chances of separation or permanent divorce.

When left unchecked, poor communication can cause both parties to stop being interested in each other’s affairs, which can make assumptions a prominent feature in their relationship.

2. Personal trauma

Another major cause of assumptions in relationships is personal trauma. Someone who has experienced traumatic events might be used to expecting negative incidences like betrayal, danger, etc.

So, they may make assumptions when their partner does or says something they are not used to. This usually happens because certain situations make them feel unsafe and confused. It becomes more difficult to trust their partner when unsure of their intentions.

For instance, someone who has been a victim of cheating in a relationship may find it hard to learn how to stop assuming the worst. If they see their partner spending several hours on their phone, they might begin to think that they are being cheated on.

3. Lack of intimacy in a relationship

When a relationship lacks intimacy, it only takes time before both parties begin to struggle. They may not feel secure or happy in the relationship, which could further complicate it.

When partners do not feel secure with each other, they might start assuming different things and may not bother to confirm whether their assumptions are true.

For instance, if one of the couples prefers to spend time with friends rather than their spouse, the affected partner might be fully convinced that they are not loved or cared for.

4. Fear of vulnerability

A fear of vulnerability can drive people to assume the worst about their partner’s intentions. When someone feels guarded, they might avoid sharing their true feelings and, instead, jump to conclusions as a way of self-protection.

This defense mechanism can create an invisible shield, where they assume that their partner is upset or disinterested rather than opening up and asking. Over time, this habit of shielding themselves from perceived hurt can lead to a cycle of misunderstandings and distance.

5. Low self-esteem

Low self-esteem can often lead to assumptions in a relationship. When someone doesn’t feel confident in their own worth or feels insecure, they may be more likely to assume their partner is uninterested, critical, or dissatisfied with them.

This lack of self-assurance can make a person overly sensitive to small behaviors, leading them to personally take harmless comments or actions.

For instance, if a partner is distracted or quiet, someone with low self-esteem might assume they are the cause of this shift in mood, even if it has nothing to do with them. This tendency can strain the relationship, creating misunderstandings and unnecessary conflict.

Can assumptions ruin relationships?

Assumptions can feel harmless, like small shortcuts to understanding our partner. But over time, they often become seeds of doubt, slowly growing into something bigger.

So, is it bad to assume things in a relationship?

When we start guessing rather than asking, we risk replacing open conversations with misunderstandings. Assumptions are toxic to relationships when they lead to mistrust and make both partners feel unseen or unheard.

Instead of feeling connected, you might find yourselves on different pages, trying to read between lines that don’t exist. And when trust starts to chip away, even the strongest relationships can feel fragile… like a bond that’s slowly unraveling, one guess at a time.

7 ways people can stop assuming things in a relationship

When partners make assumptions in relationships, they convince themselves that something is true without needing to confirm for themselves or ask each other.

According to Dionne Reid, an experienced transformational coach:

Our differences are not obstacles but invitations to understand, connect, and grow together.

If you keep making assumptions in a relationship, it can affect the dynamics of the union. Here are 7 ways how to stop assuming things in a relationship.

1. Take a mental note of when and why you make assumptions

You can begin by recognizing when you make assumptions to know how to stop making assumptions. You need to be more conscious about noting the things you like assuming, even to the point of journaling them.

When you write them down, it becomes clear that some of your assumptions have not been confirmed. You should also pay more attention to different types of assumptions, no matter how small or big they are.

Small assumptions can cause equal damage, just like big assumptions, so you should not sidestep anyone.

To learn how to stop assuming in a relationship, Bob Schoenberg’s book titled “Stop Assuming” is an eye-opener. In this book, you will find tips that will help you to stop assuming so that you can make significant positive changes in your life.

2. Give your partner the benefit of the doubt

Another tip to stop assuming in a relationship is to give your partner the benefit of the doubt. Before you ask for clarification from your partner, ensure you don’t think the worst of them or their opinions.

If you trust your partner, you can make excuses for them, knowing they have your best interests at heart, even if mistakes are sometimes inevitable. Furthermore, giving your partner the benefit of the doubt prevents you from pointing accusing fingers at them when seeking clarification.

You will notice that your approach to understanding what they meant would be more constructive and healthy.

3. Communicate with your partner for clarification

Clarifying with your spouse is one practical step toward learning how to stop assuming in a relationship. Try not to use an accusing tone when you reach out to your spouse. Instead, learn to communicate from the angle of someone who seems confused and needs more enlightenment.

You can tell your partner what you think they meant and wait for them to explain in their own words. If you don’t communicate with your partner, your assumptions might become conclusions, creating an unhealthy relationship cycle.

You might also make the wrong decisions based on your assumptions, which can affect you and your partner in the long run.

4. Deal with your insecurities

When you find yourself making too many assumptions, it might be that you have some insecurities you’re unaware of. If you are insecure about something, you may always end up misinterpreting your partner’s words and intentions.

One of the ways to deal with your insecurities is to practice open communication with your partner. Always converse regularly with your partner to remain on the same footing. With time, you might discover that some of the things you’re worried about were not really a problem.

Another way to handle insecurities is to focus objectively on your relationship. For example, if you have conflicts with your partner, consider these challenges to become a better spouse and improve your relationship.

Additionally, learning to practice self-love can help you stop assuming in a relationship. You can also practice some self-care activities that will improve your self-confidence in the relationship.

5. See a relationship counselor

Assumption is a dangerous trap that should be treated with caution in a relationship. If you are finding it difficult, one of the ways how to stop assuming things in a relationship is to consider seeing a counselor.

When you undergo counseling, it helps you uncover the root cause of some problems you might face.

Dionne Reid, a relationship & empowerment mentor, further shares:

Counseling isn’t a sign of weakness; it’s a sign of a growth mindset and desiring a path to greater connection and understanding.

You will understand the reasons for your assumptions and learn healthy steps to help you stop assuming. Relationship counseling also helps to quell your fears and doubts about your partner and the relationship.

6. Practice mindfulness to stay present

Mindfulness can help reduce assumptions by keeping you grounded in the present moment. When you’re fully engaged in what’s happening now, rather than getting lost in thoughts of “what if” or “why did they,” you’re less likely to jump to conclusions.

Take deep breaths and focus on your immediate surroundings, feelings, and interactions with your partner. Practicing mindfulness can also help you notice your own assumptions as they arise, giving you a chance to question them instead of accepting them as fact.

Staying present can create a more open, assumption-free connection with your partner.

Watch this TEDx Talk where Julie and John Gottman, the world’s leading relationship scientists, explain how couples’ fights can tell about their relationship health:

how you fight

7. Focus on building trust

Building trust can be a powerful way to minimize assumptions in a relationship. When trust is strong, you’re less likely to question your partner’s intentions or actions without reason. To strengthen this trust, focus on consistent, honest communication and show support for each other’s goals and needs.

Small gestures like actively listening or following through on promises can make a big difference. Over time, trust helps create a foundation where assumptions are less likely to thrive, as you both feel secure and valued in the relationship.

Managing assumptions in relationships

Managing assumptions in a relationship isn’t about never having a doubtful thought; it’s about learning to question those thoughts before they turn into beliefs. Every relationship has its moments of uncertainty, but that doesn’t mean you have to fill in the blanks on your own.

Dionne Reid concludes with:

In relationships, understanding begins where assumptions end. Choose to access tools for clarity over confusion, and trust will soon likely follow.

Think of it like clearing out mental clutter—when you make space for real conversations, you find clarity, connection, and understanding. Instead of letting assumptions build walls, let them be gentle reminders to communicate, trust, and stay present with each other.

After all, isn’t it better to ask, listen, and know…than to guess, worry, and wonder?

Sometimes, a little openness can go a long way.