81Mindfulness WorksHeet 2c   (Mindfulness Handouts 2–5c) (p. 1 of 2)
mindfulness c ore Skills c alendar
Due Date:       Name:                         Week Starting:  
check off skills to practice this week:   
  Wise Mind   Observing   Describing   Participating   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:  Participating I went to a party and 
joined in conversations 
with other people.I felt a tight knot in my stomach, shallow breathing, dry mouth, 
anxiety that other people would not like me; later I enjoyed the 
conversation, smiled, noticed other people around me, and 
ended up having a good time. I feel amazed that I managed to do this and felt good about myself. I 
am thinking I may be able to do this 
again.
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 .