I quickly think the worst of my spouse when they are late or quiet. What should I do?

Suspicion left to grow will create problems that do not actually exist. Our minds tend to fill empty spaces with the worst interpretation, when the real reason is usually quite ordinary. Before judging, ask calmly and openly: ‘I noticed you seem a bit different today, very quiet. Is something up?’ Set one simple habit: ask first, give room for the answer, and only then judge. If it turns out to be nothing, that is a relief; if there is something, you have opened the door to talking. Thinking well of your spouse does not mean being blind, but giving them the dignity you yourself want to receive. See communication & emotions.