MORE THAN THERAPYTHE RESOURCE LIBRARY

MODULE 23 / 24 · Life structure · 15–25 MINUTES

Building Structure // Time

Use flexible anchors to make room for care, responsibilities, rest, and recovery.

Try the worksheet

Understand the skill

This DBT-informed application uses one-mindfulness and coping ahead to organize time. A flexible anchor is a useful cue rather than a strict schedule. Capacity, shift work, disability, and caregiving change what is realistic.

Practice step by step

  1. Notice fixed commitments and one predictable transition.
  2. Choose a small anchor before or after that transition.
  3. Include travel, nourishment, rest, and a buffer.
  4. Create a minimum-day option and a kind restart plan.

TRY IT · SOLO OR WITH A GROUP

A practice activity

Three-anchor day: plan a beginning, middle, and closing anchor. Add a backup for one disrupted anchor so the plan can bend rather than collapse.

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

Use reminders for prescribed care, support contacts, and nourishing routines without making a missed task a verdict on recovery.

Facilitator notes

Allow pictorial schedules, alarms, paper plans, and flexible sequencing. Avoid equating punctuality with motivation.

Adaptation and care: This is a DBT-informed application, not a standard core skill or a treatment for sleep or attention conditions.

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.