Mindfulness in Practice: What and How Skills

The Core Mindfulness Components of Dialectical Behavior Therapy

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Mindfulness in Practice: What and How Skills

The Core Mindfulness Components of Dialectical Behavior Therapy

Mindfulness in Practice: What and How Skills

The Core Mindfulness Components of Dialectical Behavior Therapy

Mindfulness—paying attention to the present moment without judgment—is the foundation of all four DBT skill modules. Meta-analytic research (Goldberg et al., 2022) confirms that mindfulness practice reduces emotional reactivity, improves attentional control, and strengthens the capacity to tolerate distress. In DBT, mindfulness is taught through two complementary skill sets: "What" skills describe the actions of mindfulness (what you do), and "How" skills describe the attitude you bring to those actions (how you do it).

"What" Skills: The Actions of Mindfulness

Observe: Notice your surroundings and internal experience—thoughts, emotions, and physical sensations—without trying to change them. Observing means stepping back and simply witnessing what is happening in and around you, rather than getting lost in the past or worrying about the future. Practice by choosing an everyday activity (washing dishes, walking) and attending to every sensory detail of the experience.Example: During a disagreement, you notice the tension in your shoulders, the speed of your thoughts, and the tone of the other person's voice—all without reacting.

Describe: Put your present-moment experience into words, sticking to observable facts. Use the phrase "I notice that..." to separate your direct experience from interpretations, predictions, or assumptions about what others are thinking. Describing helps create cognitive distance between you and your emotional reactions.Example: "I notice that my heart is beating faster, my jaw is clenched, and I feel the urge to raise my voice."

Participate: Throw yourself fully into whatever you are doing. Participating means being completely engaged rather than operating on autopilot or holding back from the experience. Let go of self-consciousness and immerse yourself in the moment, allowing emotions to arise naturally without suppression.Example: During a conversation, you turn off your phone, maintain eye contact, listen actively, and respond with your full attention rather than mentally rehearsing your next point.

"How" Skills: The Attitude of Mindfulness

Nonjudgmentally: Approach your experience with neutrality, resisting the automatic tendency to label things as "good" or "bad." Judgments are mental shortcuts that often amplify emotional reactions—labeling an experience as terrible makes it feel more terrible. Practice noticing judgments as they arise and gently replacing them with factual descriptions.Example: Instead of thinking "This anxiety is awful and I can't handle it," observe: "I notice I am feeling anxious. My palms are sweating and my mind is racing."

One-Mindfully: Do one thing at a time. In a culture that prizes multitasking, one-mindful attention is a radical act. When you split your attention, you become less effective at everything and more susceptible to emotional overwhelm. Move through experiences sequentially, giving each your undivided focus before moving to the next.Example: When eating lunch, just eat—no phone, no email, no TV. Notice the flavors, textures, and the experience of nourishing yourself.

Effectively: Focus on what works rather than on what is "right" or "fair." Effectiveness means acting in service of your goals, even when your pride or desire to be right pushes you in a different direction. Ask yourself: What is my objective in this situation, and what action will most likely help me achieve it?Example: In an argument, you recognize that proving you are right will escalate the conflict. Instead, you choose to listen and de-escalate, because your real goal is to preserve the relationship.

Integrating What and How Skills

Combine skills for maximum benefit The What and How skills are designed to work together. For example, you might Observe (What) your emotional reaction Nonjudgmentally (How), then Describe (What) what you notice One-Mindfully (How). Regular practice of these combinations builds a stable mindfulness capacity.Example: During an argument, pause to observe the tightness in your chest without labeling it as bad, then silently describe it: 'I notice tension and a faster heartbeat.'
Start with brief, daily practice You do not need to meditate for an hour to build mindfulness. Choose one routine activity each day—brushing your teeth, making coffee, walking to your car—and practice all six skills during that activity. Five minutes of deliberate practice is more valuable than an hour of distracted effort.Example: While making your morning coffee, focus only on the sound of the water, the smell of the grounds, and the warmth of the mug in your hands.
Use mindfulness as a foundation for other DBT skills Distress tolerance, emotion regulation, and interpersonal effectiveness all require present-moment awareness. The stronger your mindfulness practice, the more accessible these other skills become during moments of crisis.Example: Noticing your anger rising before it peaks gives you the window to use a distress tolerance skill like holding ice or paced breathing.