Say What Matters: 5 Ways to Communicate Better at Home

By Amanda Stokes

I USED TO BELIEVE THAT I WAS A PRETTY GOOD COMMUNICATOR. AFTER ALL, I TEACH EMOTIONAL INTELLIGENCE, I RUN WORKSHOPS ON EFFECTIVE COMMUNICATION, AND I HELP PEOPLE TALK BETTER. BUT THE TRUTH IS, WHEN IT COMES TO THE PEOPLE I LOVE MOST, - MY HUSBAND, MY KIDS, - IT’S NOT ALWAYS EASY. THE EMOTIONS ARE HIGHER, THE STAKES FEEL BIGGER, AND WE FALL INTO PATTERNS THAT WE DON’T EVEN REALISE ARE RUNNING THE SHOW.

A couple of years ago, in my corporate work, I was introduced to something that changed how I approach these moments: the SCARF model. It was created by a neuroscientist named David Rock, and while it's mostly used in leadership settings, I've found it surprisingly powerful in the home, especially in those charged moments where things start to spiral and everyone's just trying to be heard.

SCARF is an acronym that stands for:S - Status: How important or respected we feelC - Certainty: How safe and informed we feelA - Autonomy: Our sense of controlR - Relatedness: How connected or accepted we feelF - Fairness: Our sense of justice and equality These five social domains shape our emotional responses more than we realise. When one of them feels threatened, even slightly, it can trigger a stress response. In kids, that might look like defiance or shutdown. In adults, it might look like defensiveness, snappiness, or walking away mid-conversation.I've seen in play out in my own marriage. A while ago, I was trying to talk to my husband about something that had been bothering me. I was calm, I was clear, but instead of engaging, he got really quiet and withdrawn, then finally said, "I feel like nothing I do is ever good enough." That moment hit me hard. I realised I’d unknowingly trampled on his status. I was so focused on my point that I forgot to consider how it might land for him. I hadn’t paused to acknowledge the things he had done or invited him into the conversation as an equal. I was leading with frustration, not curiosity.Since then, we’ve made small but powerful shifts in how we communicate. Here are five things that have helped us (and that might just help you too):

1. Name what’s going on underneath

Before jumping into a conversation, ask yourself: What’s really going on here—for me and for them? Are you feeling unheard (status)? Out of control (autonomy)? Left out (relatedness)?

The SCARF model helps you pause and notice your emotional drivers so that you don’t make it about the dishwasher when it’s really about feeling disrespected. But it also invites you to get curious about what might be going on for the other person, especially when their reaction catches you off guard. Maybe they felt criticised, blindsided, or not considered. Sometimes our intention doesn’t match how it’s received, and that’s where things often go sideways. A quick pause to wonder what might be happening beneath their response can shift the whole tone.

2. Make room for the other person’s truth

In our house, we say, “Two things can be true.” You can be tired and still have snapped. They can mean well and still have hurt you. Holding space for multiple truths helps reduce defensiveness and invites connection, not correction. So often in families, we get caught in the trap of needing to be right - but that need to prove our version can fracture the relationship we’re trying to protect. Being right might win the moment but being relational wins the long game.

3. Start with safety, not blame

Opening with “I’m feeling…” instead of “You never…” changes the whole dynamic. It softens the ground. SCARF reminds us that when people feel safe (certainty) and respected (status), they’re more likely to stay open instead of shutting down or fighting back. When we lead with curiosity rather than accusation, we shift the goal from being right to understanding. And when someone feels genuinely understood, they’re far more likely to meet us in the middle.

4. Invite, don’t impose

When we want to talk about something tricky, I’ll often say, “Is now a good time?” It’s a tiny act of respect that honours autonomy. It signals; I care about how this lands for you too. And it usually means the other person is more willing to hear me out. Another small but powerful question is, “Do you want me to listen, or do you want me to respond?” So often we jump in with opinions or solutions when the other person just wanted to be heard, and that well-meaning interruption can create disconnection, particularly when it comes to our teens. Offering a choice invites clarity and stops us from fixing what was never ours to fix in the first place.

5. Repair when you miss the mark

You’re going to get it wrong sometimes. I do. What matters is how you circle back. Saying something like, “I didn’t mean to make you feel small just then. I think I came in too heavy,” repairs status, relatedness, and fairness all at once. And if you can follow it up with, “Here’s what I want to do differently next time,” you’re not just patching things up; you’re showing accountability. It’s powerful role-modelling for our kids and partners alike, and it reminds everyone that mistakes aren’t the end; they’re part of how we grow closer.

Parenting. Marriage. Family. It’s messy, but it doesn’t have to be chaotic. When we understand what drives us (and our kids and partners), we can start to speak in ways that feel safer, clearer, and more connected.

We don’t need perfect scripts; we just need to say what matters, with care.

Amanda Stokes is an educator, facilitator, and the founder of The Knowing Selfa program that supports emotional awareness, psychological safety, and stronger relationships across school communities. Her work draws from both professional experience and personal lessons learned the hard way. To learn more, visit www.theknowingself.com.au