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Interpersonal Dynamics Checklist

🧭 Orientation: How to Use This Checklist

Purpose: This tool helps you observe and name interpersonal behavior patterns with clarity. It is not a diagnosis. It is designed to support self-awareness and provide language you can bring to a licensed professional if you choose.

How it works: Review each trait and select the frequency that best fits your experience. You may also toggle examples on/off. Your responses update the live summary, including your emerging Top 3 patterns.

For best clarity

  • Choose a timeframe (e.g., last 30–90 days) to keep ratings consistent.
  • Use the Notes sections for brief snapshots: who, when, what was said, what shifted.
  • Print or export if you wish to discuss themes with a licensed professional.

Privacy: This page runs entirely in your browser — no logins, no tracking, no stored or sent data.

Educational tool — not a diagnosis. v1.0 (2025-10-21)

Checked: 0 / Total: 40 • Never: 0 Sometimes: 0 Often: 0 Wrote the Book: 0
Top 3 patterns:
    Quick Score: 0 (0 checked)
    Takes minor feedback as a personal attack, sulks or explodes, then later dishes out cutting remarks or “jokes” about your flaws as payback.
    Speaks like an expert without receipts, promises impossible outcomes, and volunteers to lead—then disappears when real work begins.
    Labels past partners, bosses, or friends as “abusers” to gain instant sympathy and justify why nothing is ever their responsibility.
    Insists everything be done on their schedule and in their way—what route to take, what words to use, who you can talk to—then calls it “being organized.”
    Stirs conflict when things are calm—revives old issues, sends ambiguous texts, or misreads tone—so everyone must manage their mood.
    Quotes what “others are saying” or brings a third person into private issues—“Even your sister agrees”—to pressure you into compliance.
    Makes commitments in big language—“I’ve got you”—but forgets, reinterprets, or ghosts the responsibility when it’s time to deliver.
    Downplays accomplishments in a way that invites praise—“I just threw this together”—then monitors who gives compliments and who doesn’t.
    Denies things they said or did, questions your memory, or reframes events—“You’re imagining it”—until you doubt your perception.
    Expects priority service, special rules, or unearned apologies; becomes offended when treated like everyone else.
    Charming with people who benefit them—bosses, influencers, attractive strangers—while being rude and brief or dismissive to servers or family.
    Recalls every favor they did for you, forgets the promises they made, and “misremembers” details that would hold them accountable.
    Struggles to celebrate your wins; minimizes achievements as luck or politics, and quickly pivots the spotlight back to themselves.
    Talks over people, answers questions you weren’t asking, and steers every topic to their stories or expertise.
    Treats small suggestions as character attacks—tears, rage, or silent treatment—until you stop giving honest feedback.
    Holds you to strict rules—punctuality, tone, loyalty—while excusing their own lateness, snark, or secret-keeping as “different.”
    Says “Sorry you feel that way” or “Mistakes were made,” never “I did X and I’ll repair Y,” then expects instant closure.
    Friend groups reset every year or two; most stories end with “they were toxic” while similar conflicts repeat with new people.
    Rarely concedes nuance; debates even small facts; treats changing their mind as humiliation instead of growth.
    When confronted about behavior, pivots to your tone, timing, or past mistakes—so the original issue disappears.
    Compliments through gritted teeth; later undercuts the person—“It’s not that impressive”—to restore their own status.
    Learns your fears and hopes, then uses them—threatens to leave, withholds affection, or dangles a dream—to steer decisions.
    Overwhelms you with attention and gifts, then grows distant or cold, training you to chase the next high of approval.
    Keeps contact lists for access and favors; warmth fades once your utility is spent or someone “higher value” appears.
    Creates urgency—last-minute demands, “we need to talk now”—so you have less time to think and more pressure to agree.
    Asks few questions, forgets details, and pivots quickly: “Anyway, about me…” Genuine curiosity appears only when there’s a payoff.
    Frames small inconveniences as disasters—“You always ruin everything”—to justify outsized reactions or punishments.
    Skips lines, ignores policies, or breaks agreements, then calls it “resourceful” while shaming others for similar behavior.
    Mood flips without clear cause; affection one hour, contempt the next—keeping everyone on alert and self-blaming.
    Nods while scrolling, forgets what you said moments later, or replies to a different question entirely.
    Paints themselves as the savior who fixed everything or the wounded soul who was sabotaged; ordinary participation is rare.
    Requires frequent reassurance of worth, attractiveness, or competence; praise lands briefly, then resets to empty.
    Uses guilt (“after all I’ve done”), pity (“no one understands me”), or fear (“you’ll regret this”) to steer your choices.
    Name-drops, exaggerates roles, and expects deference; treats basic competence as exceptional talent deserving special rules.
    Blames traffic, coworkers, the algorithm—anything but themselves; repairs are rare and short-lived.
    Struggles to sit with your feelings; offers solutions or comparisons instead of care, then calls you “too sensitive.”
    Lies even when the truth is simpler; stories shift between retellings; gets angry when asked for clarity.
    Collects grievances, emphasizes how hard things are, and uses distress to dodge repair or accountability.
    Accuses you of motives or behaviors they’re showing—lying, flirting, laziness—so you defend instead of observing.
    Looks down on entire groups or professions; mocks “average” people while claiming elite insight or destiny.

    Specific Experiences

    Additional Notes