Fact or Judgment?
“He’s always so rude to everyone.”
Judgment
Reframe the following into a non-judgmental description:
“I’m such a failure.”
There are many acceptable answers here is one example:
“I didn’t meet my goal this time.” or "I feel disappointed."
There are many acceptable answers here is one example:
There are two people looking at one another. Both of them have their eyebrows furrowed. The person in the teal shirt is frowning and has thier arms folded across thier chest. The person in the yellow is pointing, talking, and has one hand balled up in a fist.
Is the following an evaluation or discrimination?
“The movie was awful.”
Evaluation
Identify the judgment, and one way being non-judgmental could improve either relationships, emotion regulation, or the ability to tolerate distress:
“I texted my friend and they didn’t reply all day. They’re clearly ignoring me and don’t care about me.”
Judgment: They’re clearly ignoring me and don’t care about me.
There are many acceptable answers, some examples include
Relationships: Being non-judgmental could reduce conflict and improve your capacity to effectively express the impact of your friend's actions
Emotion regulation: Being non-judgmental could help you effectively check the facts, decrease the intensity of negative emotions, and improve your capacity to problem-solve
Distress tolerance: Being non-judgmental could help you stay grounded in the facts and not add to your distress by making assumptions or jumping to conclusions, which can reduce emotional suffering
“She didn’t return my call for two days.”
Fact
Reframe the following into a non-judgmental description:
“She’s so fake.”
There are many acceptable answers here is one example:
“She behaves differently around different people.”
There are many acceptable answers here is one example:
“There are toys on the floor and an unmade bed.”
Is the following an evaluation or discrimination?
“I noticed the stairs were icy, so I took a different path.”
Discrimination
Identify the judgment, and one way being non-judgmental could improve either relationships, emotion regulation, or the ability to tolerate distress:
“I shared how I was feeling in group, and no one said anything. I must be boring and annoying.”
Judgment: I must be boring and annoying.
There are many acceptable answers; some examples include
Relationships: Being non-judgmental could help you stay engaged in group and recognize that silence may not mean disapproval.
Emotion regulation: Being non-judgmental could reduce shame and self-criticism, increasing self-compassion.
Distress tolerance: Being non-judgmental could help you stay in the group with your discomfort rather than shutting down or withdrawing.
"I spilled my water. I'm so embarrassing! No wonder I never get invited to anything!"
Judgment
Reframe the following into a non-judgmental description:
“I looked disgusting in those photos.”
There are many acceptable answers here is one example:
“I had a stain on my shirt in those photos." or "I don't care for those photos very much"
There are many acceptable answers here is one example:
“Two people are sitting side by side on a couch and are watching tv"
Is the following an evaluation or discrimination?
“He’s better than me at everything.”
Evaluation
Identify the judgment, and one way being non-judgmental could improve either relationships, emotion regulation, or the ability to tolerate distress:
“My partner forgot to pick up groceries again. They’re so lazy and unreliable—I can’t trust them at all.”
Judgment: They’re so lazy and unreliable—I can’t trust them at all.
There are many acceptable answers; some examples include
Relationships: Being non-judgmental could help you approach the issue with curiosity instead of blame and maintain communication.
Emotion regulation: Being non-judgmental could reduce feelings of resentment or frustration.
Distress tolerance: Being non-judgmental could prevent escalating of the situation and help you respond with skills rather than reactivity.
“I was frustrated and raised my voice during the meeting.”
Fact
Reframe the following into a non-judgmental description:
“They’re a bad friend.”
There are many acceptable answers here is one example:
“They didn’t show up when I asked for support.” or "They canceled plans last minute 3 times in a row."
There are many acceptable answers here is one example:
“There are green vegetables. a piece of fish, and a boiled egg on a blue plate.”
Is the following an evaluation or discrimination?
The jewelry was not made with a diamond. It was made with a Moissanite stone.
Discrimination
Identify the judgment, and one way being non-judgmental could improve either relationships, emotion regulation, or the ability to tolerate distress:
“I was feeling overwhelmed, so I asked to leave early. I’m such a burden when I can’t handle things like everyone else.”
Judgment: I’m such a burden when I can’t handle things like everyone else
There are many acceptable answers; some examples include
Relationships: Being non-judgmental could help you ask for support and advocate effectively for your needs.
Emotion regulation: Being non-judgmental could decrease self-critical thoughts and increase acceptance.
Distress tolerance: Being non-judgmental could help you radically accept your limitations and care for yourself without adding additional suffering.
“They probably think I’m annoying.”
Judgment
Reframe the following into a non-judgmental description:
“I’m too much for my friend.”
There are many acceptable answers here is one example:
“Sometimes my friend can have difficulty with my emotional intensity,” or "Sometimes my friend can't meet my needs. I can find other ways to get my needs met."
There are many acceptable answers here is one example:
It is a picture of with a few geometric shapes with some curved and straight edges. There are black, blue, red and peachy colors.
Is the following an evaluation or discrimination?
When I was cleaning my fridge, I noticed the sliced deli turkey had a slimy texture and was discolored, so I threw it out.
Discrimination
Identify the judgment, and one way being non-judgmental could improve either relationships, emotion regulation, or the ability to tolerate distress:
“I tried to speak up in class, but I stuttered and sounded stupid. Now everyone probably thinks I’m dumb.”
Judgment: Sounded stupid / everyone thinks I’m dumb.
There are many acceptable answers; some examples include
Relationships: Being non-judgmental could help you stay connected and practice relationship mindfulness.
Emotion regulation: Being non-judgmental could reduce embarrassment and support confidence over time.
Distress tolerance: Being non-judgmental could help you continue showing up and practicing even after a tough moment.