Non-Judgmentally
What does “non-judgmentally” mean in mindfulness?
Noticing without labeling something as good or bad.
What is the definition of “one-mindfully”?
Doing one thing at a time with full attention.
What does “effectively” mean?
Doing what works in the moment instead of what feels good or “right.”
Which How Skill does this show?
“I notice I’m tense and take a slow breath.”
Non-judgmentally
You say, “I’m having a rough morning.” Which How Skill is this?
Non-Judgmentally
Rewrite the judgment: “This is stupid.”
“I’m feeling frustrated with this task.”
Which example shows one-mindful behavior?
Eating slowly and focusing on each bite.
Which is the most effective choice?
A) Yell when upset
B) Ask for a break
C) Shut down and quit
B
Which How Skill is this?
“You focus only on coloring quietly.”
One-Mindfully
You are eating lunch and paying attention to the taste and texture. Which How Skill?
One-Mindfully
Why does judging ourselves make emotions stronger?
Judgments intensify emotions and make situations feel worse.
True or False: You can be one-mindful while multitasking.
False.
Why is acting effectively important?
It helps solve problems instead of making them worse.
Which How Skill is this?
“You choose to walk away instead of arguing.”
Effectively
You choose to raise your hand instead of blurting out. Which How Skill?
Effectively
Which is a NON-judgmental statement?
A) “She’s annoying.”
B) “She raised her voice at me.”
B
What is one benefit of being one-mindful?
It helps reduce stress and improve focus.
Give an example of an ineffective response to frustration.
Slamming a binder, walking out, arguing, shutting down, etc.
Which How Skill helps you avoid reacting automatically?
Non-Judgmentally
You feel angry but avoid saying, “This class sucks.” You say, “I’m feeling irritated.” Which How Skill?
Non-Judgmentally
A phrase that helps separate thoughts from facts. What is it?
“I’m having the thought that…”
Describe a school situation where one-mindfulness would help.
Answers may include: listening to directions, completing work calmly, staying focused in groups.
Provide an example of switching from ineffective to effective behavior.
“Instead of arguing, I used a break card.”
A friend interrupts you. Describe how you would respond using ALL THREE How Skills.
Notice feelings → stay focused → choose a helpful response.
You’re overwhelmed, so you: notice your feelings → focus on one step → ask for help. What are you doing?
Using all three How Skills together.