Dialectical behavior therapy / DBT-A03-5
Observe without Solving — Review journal
Review an attempt at observe without solving and choose what to keep, change, or leave aside.
10 minutes · Journal prompts · Adults; supported use as appropriate
Fictional example: Taylor notices the pattern on a mug while waiting for a meeting.
Use an ordinary or fictional example, with a clinician when appropriate. Mindfulness can begin with noticing one ordinary experience.
Before looking back
Choose one ordinary attempt or decide to review the fictional example instead. This journal has no scores, required disclosure, or expectation of progress.
Revisit the practice
Choose an external detail or accessible sensation and observe it briefly without requiring calm or closed eyes.
Notice context and impact
Record what actually happened, including an unhelpful or neutral outcome. Note resources, power differences, accessibility, and changed conditions rather than attributing everything to personal effort.
Choose a revision
What did you notice without needing to change it? Keep the approach, change one part, ask for support, or set it aside. A mismatch is useful information.
Prompts for this resource
- What I tried, or what happened in the fictional example:
- What I noticed before, during, and after; what remains uncertain:
- What helped, did not help, or was outside my control:
- What did you notice without needing to change it? My optional adjustment or support request:
Conceptual background
Dialectical Behavior Therapy Skills Training: Fundamentals — Behavioral Tech Institute
Background on the approach only. Original exercises and wording are by More Than Therapy with AI assistance; the source does not validate or endorse these materials.