99Mindfulness WorksHeet 7a   (Mindfulness Handouts 9, 9a)
mindfulness of Being and Doing c alendar
Due Date:       Name:                   Week Starting:  
Be aware of a moment when you feel frazzled, overwhelmed, or scattered at the time it is happening. Pay attention to your experience 
at that time. Try to bring your focus back to “just this one moment,” not the next moment and not the past moment. Use the following questions to focus your awareness on the details of the experience as it is happening. Write it down later.
What was the 
experience?What was the one 
activity in just one 
moment that you could 
bring your attention to?how did your body feel 
doing one thing at a 
time?Describe your 
experience of practicing 
the skill.What is your experience 
now, after using the 
skill?
example:  Feeling 
overwhelmed at the number 
of dishes I had to wash before 
going to bed.Washing just one dish. Arms relaxed, hands felt warm and sudsy, back 
relaxed.Relief, “Oh, only one dish,” 
tension flowing out.This was not so hard, but what about next time? I’ll 
have to practice this.
monday:
Tuesday:
Wednesday:
(continued on next page )
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 .