NON-JUDGMENTALLY
What’s something you judged yourself for this week? How could you reword it non-judgmentally?
“I said I was lazy for not getting out of bed.
Non-judgmentally, I’d say, ‘I felt tired and needed more rest.’”
What’s something you usually do while distracted?
“I eat while watching TV or scrolling on my phone.”
What’s one situation where being “right” felt more important than doing what worked? How did it go?
“I kept arguing with my spouse instead of walking away. It made things worse and I felt bad after.”
You say, “I shouldn’t feel this way.” Which HOW skill are you not using?
What is non-judgmentally?
“I’m mad, but I know it’ll pass.”
What is yes, that’s non-judgmental
Why do you think it’s so easy to judge ourselves or others?
“Because we’ve done it for so long, it feels automatic. It’s how we were raised or how we learned to stay ‘in control.’”
What helps you stay focused when your mind starts to wander?
“Taking a deep breath, noticing my feet on the floor, or saying to myself, ‘Come back to now.’” Focusing on your senses
How can being effective help you reach your recovery goals faster?
“Because I’ll make better choices and avoid drama or temptation. I’ll stay focused on what matters.”
You brush your teeth but think about a fight. Which skill are you missing?
Answer: What is one-mindfully?
“I’m worthless. I always mess up.”
What is no, that’s judgmental.
What happens to your emotions when you stop labeling them as “bad”?
“They feel easier to deal with. I don’t feel as guilty or ashamed.”
Can you think of a time when multitasking made something harder or more stressful?
“When I was trying to text and talk to someone at the same time, I missed what they were saying and caused an argument.”
Can you think of a time when doing what worked helped you avoid a relapse or conflict?
“Yes, I left a room when people were talking about using. I didn’t want to, but it worked.”
You stay calm in a fight to avoid drama. What skill is that?
Answer: What is effectively?
“I focused only on group today.”
What is yes, that’s one-mindful.
Have you ever judged yourself for having a craving or relapse? How could you respond differently using this skill?
“Yes, I thought I was weak. Instead, I could say, ‘I had a craving, and that’s part of recovery. I noticed it and chose not to act on it.’”
How would your recovery look different if you practiced being one-mindful during cravings or triggers?
“I could pause and really feel the craving instead of panicking. Maybe it would pass faster.”
What’s something you want to do—but know it’s not effective for your recovery right now?
“I want to see an old friend, but they’re still using, so I know it’s not safe for me.”
You’re journaling but get side tracked by conversation. What could you do instead?
Ask to speak later and focus on journaling
“I walked away instead of yelling.”
What is yes, that’s being effective.
How does being non-judgmental help in your recovery?
"It helps me stay calm and not spiral. If I mess up, I can learn instead of beat myself up.”
What’s one activity you could try to do one-mindfully this week?
“Eating breakfast without my phone. Just tasting and noticing the food.”
When emotions run high, how do you remind yourself to do what works?
“I take a breath and ask myself, ‘What do I want to happen?’ or ‘What’s the goal here?’”
You made a mistake and call yourself “stupid.” What’s a better response?
What is “I made a mistake, but I can learn from it”?
“I was writing but also checking my phone.”
What is no, not one-mindful.