90
Mindfulness WorksHeet 5b   (Mindfulness Handouts 5–5c)
nonjudgmentalness, o ne- mindfulness, e ffectiveness c alendar
Due Date:       Name:                   Week Starting:  
check off at least two skills to practice this week:   Nonjudgmentally   One-  mindfully   Effectively
While you are practicing skills, stay as aware and mindful as you can. Write it down later.
name(s) of 
skill(s) how did you practice the skill?Describe your experience, including 
body sensations, emotions, and 
thoughts while practicing the skillWhat is your experience now, 
after using the skill?
example:   
One-  mindfullyI dusted my house and focused only on 
that task while doing it. I experienced the softness of the cloth on my hands; I felt content I was able to do 
something useful; I started to think about all 
the other cleaning I needed to do afterward, but I brought my focus back to just doing the 
dusting. I remember it felt good my husband 
noticed I cleaned up the house; I feel 
content I did my practice; I think I could 
have practiced better if my mind had drifted away less.
monday:
Tuesday:
Wednesday:
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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission to photocopy this worksheet is granted to purchasers of 
this book for personal use only (see copyright page for details). Purchasers may download a larger version of this worksheet from www.guilford.com/dbt-  worksheets .