Once you’ve identified your unenforceable rule, you need to figure out how to hold on to the enforceable desire and get rid of the unenforceable demand. Hoping that things will go the way you want and working hard to get your wishes gratified is a good approach to your relationship. At the same time, remind yourself that you cannot control your lover’s behavior, and it is foolish to demand things that your lover isn’t willing to give. Try substituting the words “hope” or “wish” for “must” or “have to” in your unenforceable expectation or demand. This will help you to avoid driving yourself crazy and retain the energy to maximize the relationship you have….
Challenging your unenforceable rules lets you take responsibility for your feelings and helps you take your partner’s quirks less personally. You become aware that much of what you took personally about your partner’s behavior was only rules you could not enforce. You remember that you love your partner, not the things you are demanding from him or her. Once you do this, you can see that your thinking played a significant role in the anger and hurt that you felt. As you challenge your rules, you will see that clearer thinking leads to more peaceful coexistence in your marriage and day-to-day life….
Notice that when you wish or hope that things will be a certain way, you think more clearly and are more peaceful than when you demand that they be a certain way.
— Dr. Fred Luskin, Forgive for Love, p. 121-123