MORE THAN THERAPYTHE RESOURCE LIBRARY

MODULE 06 / 24 · Mindfulness · 15–25 MINUTES

One-Mindfully: In the Moment

Bring attention back to one chosen activity at a time, with flexibility.

Try the worksheet

Understand the skill

One-mindfully is a way of doing an activity, not a demand for perfect concentration. A wandering mind gives another opportunity to return. External demands may require you to shift tasks deliberately.

Practice step by step

  1. Choose one small task and a comfortable practice length.
  2. Reduce one optional distraction if feasible.
  3. Notice the sensory details of the task.
  4. When attention moves, acknowledge it and return or intentionally change priorities.

TRY IT · SOLO OR WITH A GROUP

A practice activity

One-minute task: fold a cloth, draw a line pattern, or listen to a sound. Count returns only if useful; the activity has no concentration score.

Group option: Work from a fictional example for five minutes, rehearse or compare choices for five minutes, then discuss one useful adaptation. Pass, write, observe, or work alone.

Your practice worksheet

Writing is optional. Responses stay in this open tab and are not submitted or automatically saved. Closing or refreshing clears them. Avoid names or identifying details. Printing or downloading includes your words.

Use paper or discuss the prompts if you prefer.

Recovery connection

Give a support call or meal your attention for a short chosen interval rather than trying to resolve every recovery concern at once.

Facilitator notes

Adapt for attention differences, sensory needs, caregiving, and disability. Use shorter intervals or movement.

Adaptation and care: Do not reduce necessary awareness while driving, supervising children, or doing another safety-sensitive task.

Between-session practice: Choose one manageable situation to try this skill. Notice the context, what you did, and what helped or needs adjusting. An attempt counts as practice even when feelings do not change.

Background and sources

DBT skills concepts originate in Marsha M. Linehan's work. These are original More Than Therapy activities, not reproductions of official worksheets or endorsed materials.

References inform the skill framework; they do not validate these particular exercises. Life-structure modules are DBT-informed applications, not additional standard DBT core modules.