Catch the Judgment
This skill helps you notice when you're calling something "good," "bad," "stupid," or "perfect."
What is Nonjudgmentalness?
"My friend didn't text me back today."
What is a fact?
This mindfulness skill means focusing on one thing at a time.
What is One-Mindfulness?
"I'm the worst person ever."
What is a judgment?
This DBT skill is about doing what works instead of just doing what feels good in the moment.
What is effectiveness?
When you notice a judgment, you can tell yourself this: "A ______ thought popped up in my mind."
What is a judgmental thought?
"My friend obviously hates me."
What is a judgment/opinion?
If you're washing dishes and thinking about 20 different things, you're probably not practicing this skill.
What is One-Mindfulness?
Rewrite this judgment: "I'm terrible at school."
What is "I got a low grade on my last test"?
You're mad at your parent, but you still ask calmly for what you need because yelling probably won't help.
What is acting effectively?
True or False: The goal is to never have judgmental thoughts again.
What is False?
"The teacher called on three students before me."
What is a fact?
Your brain starts thinking about homework, TikTok, and lunch during mindfulness. DBT says to come back to this simple word.
What is "One"?
Rewrite this judgment: "My day was awful."
What is "Several stressful things happened today"?
You can either prove you're right or solve the problem. You choose to solve the problem.
What is putting effectiveness over being right?
This word often shows up in judgmental thinking: "I _____ have done better."
What is "should"?
"The teacher likes everyone except me."
What is a judgment?
When your brain wanders during mindfulness, you should do this.
What is gently bring your attention back?
Rewrite this judgment: "My mom is so annoying."
What is "My mom asked me to clean my room three times"?
You don't feel like studying, but you have a big test tomorrow, so you spend 30 minutes reviewing your notes.
What is doing what works toward your goal?
DBT says don't do this when you notice yourself judging.
What is judge your judging?
In DBT, we try to focus on these instead of assumptions.
What are the facts?
Mindfulness is about paying attention to the present moment instead of worrying about this.
What is the past or future?
DBT wants us to focus on what happened instead of making this.
What are assumptions?
Your emotions are telling you one thing, but your long-term goals are telling you something different. You choose the option that gets you closer to your goal.
What is effectiveness?