3 Reasons Why Your Relationship Is 'Stagnating'—And How To Overcome It

For a relationship to thrive, you must love and cherish every version of one another.

By Mark Travers, Ph.D. | February 25, 2025

Successful relationships don't last because two people stay the same— they last because two people continuously choose each other—through every phase, challenge and transformation. If you don't actively meet and embrace each other's growth, your relationship risks becoming outdated—stuck in an old chapter while life continues to rewrite the story.

The strongest couples recognize that change is inevitable and make a conscious effort to keep discovering each other. Meanwhile, the relationships that falter often do so because one or both partners expect things to remain the same, resisting the natural evolution of identity, desires and priorities.

So how do you ensure that you and your partner keep growing together rather than apart? It starts with understanding why change happens and how to embrace it.

Why Do People Change In Relationships?

Human development is a lifelong process—we are not the same people we were five, ten or twenty years ago. As we move through different seasons of life, our priorities, values and even personalities shift in response to internal and external forces.

Here are some key drivers of change:

• Life experiences. Major events like career shifts, personal setbacks or unexpected opportunities can reshape our perspectives and influence what we seek in life and in a partner.
• Emotional growth. Therapy, self-reflection and maturity refine the way we process emotions, handle conflict and connect with others.
• Aging and identity shifts. The goals and desires that fueled us at 25 may lose their significance by 45, replaced by new ambitions or a deeper sense of self.
• Parenthood and major life transitions. Becoming a parent, losing a loved one or stepping into a new phase of adulthood can fundamentally shift energy levels, priorities and relationship dynamics.

If partners fail to update their understanding of each other, they begin relating to a past version rather than the person standing in front of them. This is when statements like "You're not the person I fell in love with" can surface. But here's the truth: No one is. And that's not a problem because growth is an opportunity, not an obstacle.

From a psychological perspective, long-term relationships thrive when both partners adopt a growth-oriented mindset—one that acknowledges change as a natural and inevitable part of life. Couples who succeed in navigating change don't expect their relationship to remain static. Instead, they actively engage with each other's evolution, learning and adapting together.

However, not all couples embrace change in the same way. Those who struggle often fall into one of these three psychological traps:

1. The Nostalgia Trap

Couples caught in the nostalgia trap find themselves longing for the "good old days" when things felt easier, lighter or more exciting. They compare their current relationship dynamics to an idealized past version, often without recognizing how both partners—and their circumstances—have evolved.

According to research by Krystine Batcho, PhD, a professor of psychology at LeMoyne College and a licensed psychologist, memory is inherently selective and often distorted. We don't remember the past with perfect accuracy—we filter out difficulties and highlight emotional highs, creating a rosier version of reality.

Just as some people romanticize past eras—for instance, the 1950s—while ignoring the struggles of that time, couples may glorify an earlier phase of their relationship, remembering the excitement but overlooking past conflicts, stressors or challenges.

Here are some signs you're in a nostalgia trap:

• Frequently thinking or saying, "I miss how things used to be."
• Comparing your partner to a past version of themselves instead of appreciating who they are now.
• Feeling resentful that the relationship has changed rather than curious about its new potential.

When nostalgia becomes a benchmark for comparison, it can make the present feel disappointing, preventing couples from embracing the new depth and evolution of their relationship. Healthy couples acknowledge their history while staying open to new experiences and ever-changing versions of each other.

2. The Stagnation Trap

Some couples assume that once love is strong, it will naturally stay that way. They believe that if they start out deeply connected, their bond will remain intact without effort. However, a 2021 study on perceived or "felt constraint" in romantic relationships suggests otherwise—relationships don't remain fulfilling just because they last. Without conscious effort, couples may stay together due to external constraints (shared responsibilities, marriage, family ties) rather than ongoing emotional investment.

Signs of the stagnation trap include:

• Assuming you already "know" your partner and failing to check in with their evolving needs.
• Feeling disconnected but staying together out of habit rather than true connection.
• Avoiding deeper conversations because "things seem fine on the surface."

Stagnation happens when comfort replaces curiosity. Partners stop asking meaningful questions, stop trying new things together and stop actively choosing each other. The issue isn't just that the relationship has changed—it's that neither partner has made an effort to evolve alongside it.

Staying together isn't the same as growing together. The healthiest relationships are those where both partners continually assess, engage and adapt to each other's changing selves.

3. The Parallel Lives Trap

In the early stages of a relationship, partners often feel deeply intertwined—sharing experiences, thoughts and emotions in a way that feels effortless. Couples naturally engage in shared rituals—inside jokes, daily check-ins or affectionate gestures—that reinforce their emotional bond.

But as life responsibilities grow, these rituals can fade, leaving partners feeling more like co-managers than romantic partners. Career demands and personal interests can pull couples onto separate paths.

Research on "relationship rituals" confirms that consistent shared behaviors predict higher relational quality and intimacy—meaning that when these rituals disappear, so does the sense of connection.

Signs of the parallel lives trap include:

• Feeling more like roommates than romantic partners.
• Rarely discussing anything beyond schedules, kids or logistics.
• Drifting apart emotionally without a clear reason why.

Because this type of disconnection happens gradually, it's one of the most subtle yet dangerous traps in long-term relationships. However, couples can reverse this drift by intentionally rebuilding their rituals of connection. These rituals act as relationship "glue," ensuring that even as life evolves, the bond between partners remains strong.

How To Adapt And Thrive Together

Avoiding these traps isn't necessarily about making grand gestures—it's about small, consistent efforts to meet your partner where they are today, rather than where they used to be. Here's how:

1. Make emotional check-ins a habit. Go beyond logistics—talk about your inner worlds. Regularly ask:

• "What's something new you've realized about yourself?"
• "What's been on your mind that we haven't discussed?"
• "How has this season of our lives changed what you need from me?"

2. Stay curious about your partner. The longer we're with someone, the easier it is to assume we already know everything about them. But no one stays the same. Instead of assuming, ask:

• "What's something you're excited about right now?"
• "Is there a dream you have that I don't know about?"
• "If we could change our routine, what would you want?"

3. Embrace change together. Stability isn't about staying the same. True stability in a relationship comes from adaptability, not from resisting growth. Instead of fearing change:

• View new interests as chances to learn about your partner.
• Treat life shifts as opportunities to strengthen your bond.
• When an old dynamic no longer fits, create a new one together.

Relationships are a series of love stories, with your partner meeting many versions of you over the years. The question is: Will you meet them, too?

Are you satisfied with how your relationship has evolved so far? Take the science-backed Relationship Satisfaction Scale to find out.

A similar version of this article can also be found on Forbes.com, here.