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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 handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 5a   (Mindfulness Worksheets 2–2c, 5–5c)
Ideas for Practicing Nonjudgmentalness
Leaving out comparisons, judgments, and assumptions:
 1. 	P
ractice observing judgmental thoughts and statements, saying in your mind, 
“A
 
judgmental thought arose in my mind.”
 2. 	C
ount judgmental thoughts and statements (by moving objects or pieces of paper from 
one pocket to another, by clicking a sports counter, or by marking a piece of paper).
 3. 	R
eplace judgmental thoughts and statements with nonjudgmental thoughts and statements.
Tips for replacing judgment by stating the facts:
1. D
escribe the facts of the event or situation— only what is observed with your senses.
2. D
escribe the consequences of the event. Keep to the facts.
3. D
escribe your own feelings in response to the facts (remember, emotions are not 
judgments).
 4. 	O
bserve your judgmental facial expressions, postures, and voice tones (including 
voice tones in your head).
 5. 	C
hange judgmental expressions, postures, and voice tones.
 6. 	T
ell someone what you did today nonjudgmentally, or about an event that occurred. Stay 
very concrete; only relate what you observed directly.
 7. 	W