One-mindfully is a mindfulness “how” skill in Dialectical Behavior Therapy (DBT) that involves focusing your attention on one task or thought at a time to improve your mood, cognition, and behavior. This skill reduces overwhelming feelings and can increase productivity by letting go of multitasking and distractions. Mindfulness must be practiced regularly with intention and patience for long-term positive changes.
The DBT One-Mindfully Mindfulness "How" Skill handout explains how clients can effectively engage in a single task and provides tips on practicing it in their daily lives. It tells them specific times in the day when they can be mindful, such as during meal time, conversations with people, and brushing their teeth.
This handout helps kids and teens appreciate and experience the many benefits of focusing on one thing at a time, such as reduced stress and increased efficiency. Encourage them to practice one mindfully by scheduling an uninterrupted time to go for a walk outside when they feel overwhelmed with academic work. Caring adults can also practice mindful breathing with their child or teen, gradually increasing the time of practice.
You are welcome to add-on our DBT “How” Skills Worksheets include a 1-page one-mindful worksheet to help apply the skills from this handout. Our DBT “How” Skills handout provides a quick reference to all three mindfulness “how” skills.
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References:
- Basso, J. C., McHale, A. L., Ende, V., Oberlin, D. J., & Suzuki, W. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural Brain Research, 356, 208–220. https://doi.org/10.1016/j.bbr.2018.08.023
- Iani, L., Lauriola, M., Cafaro, V., & Didonna, F. (2016b). Dimensions of Mindfulness and Their Relations with Psychological Well-Being and Neuroticism. Mindfulness, 8(3), 664–676. https://doi.org/10.1007/s12671-016-0645-2
