The Core Skills
Mindfulness isn't just "clearing your mind." In DBT, we break it down into specific actions. You do one of the "What" skills at a time, using the "How" skills to do it effectively.
1 "What" Skills (Pick One)
Observe
Just notice. Like a guard at the gate. Notice the sensation without adding words. "Teflon mind"—let thoughts slide off.
Describe
Put words on it. "I feel a tightness in my chest" (Fact) vs. "I am going to have a heart attack" (Interpretation).
Participate
Throw yourself in. Become one with the activity. Dance, clean, drive—fully present, no separation.
2 "How" Skills (Do All Three)
See things as they are, not as "good" or "bad." A fact is: "I dropped the glass." A judgment is: "I am a clumsy idiot." Stick to the facts.
Do one thing at a time. When you are eating, eat. When you are worrying, worry. Don't eat and worry.
Focus on what works. Let go of "being right" or "fairness." Ask: "What do I need to do to achieve my goal right now?"
Practice Log
Describe a situation where you used a "How" skill this week: