General Instructions for Therapists
As you guide clients through these Mindfulness of Current Thoughts activities, the goal is to help them practice observing their thoughts in a non-judgmental way. The focus is on noticing thoughts as they arise, without attaching any meaning or emotional reaction to them. Encourage clients to observe their thoughts like passing clouds, coming and going, without getting involved or trying to control them.
These activities will help clients become more aware of their thinking patterns and learn to observe their thoughts with curiosity and acceptance.
General Instructions for Clients
Today’s activities focus on practicing Mindfulness of Current Thoughts. This skill involves observing your thoughts as they happen, without getting caught up in them or judging them. The goal is to notice your thoughts, let them come and go, and accept them as they are without trying to change or react to them.
These exercises will guide you through different ways to observe your thoughts, helping you stay present and mindful without getting overwhelmed by them. After each exercise, we’ll reflect on how it felt and how you might use this skill in everyday life.
Table of Contents
What is the Mindfulness of Current Thoughts Skill in DBT?
Mindfulness of Current Thoughts is a skill in Dialectical Behavior Therapy (DBT) that helps you observe your thoughts without judgment. The goal is to notice your thoughts as they come up, let them be, and observe them with curiosity rather than reacting to them. By practicing this skill, you learn to detach from your thoughts and avoid getting caught in overthinking or emotional reactions.
This skill teaches you that thoughts are just thoughts—they don’t have to control your emotions or behaviors. By observing your thoughts mindfully, you can gain greater awareness and emotional regulation.
Download 42 FUN Ideas for DBT Group Activities [FREE]
15 Mindfulness of Current Thoughts Skill Activities
Activity 1: Observing Thoughts Like Clouds
Intro to activity:
This activity helps clients practice observing their thoughts as if they were clouds passing in the sky—allowing them to come and go without trying to change or hold onto them.
How to practice this activity:
Prompt:
“We’re going to focus on observing your thoughts like clouds in the sky. The goal is to notice your thoughts as they arise, let them pass without holding onto them, and observe them with curiosity rather than judgment.”
Preparation:
The therapist asks clients to sit comfortably and take a few deep breaths to settle into the present moment. Clients are encouraged to allow their thoughts to arise naturally without forcing them or pushing them away.
Guidance:
Therapist says: “As you sit here, imagine that your mind is like the sky, and your thoughts are like clouds passing through it. Notice the thoughts that arise, observe them without judgment, and let them float by, just like clouds. Focus on how they come and go on their own, without needing to react or change them.”
Experience:
Clients spend 5-10 minutes observing their thoughts, letting them come and go like clouds in the sky. The therapist encourages them to stay curious and open, allowing thoughts to pass without attachment.
Observation:
Clients reflect on how they felt after observing their thoughts as clouds. Did this imagery help them detach from their thoughts and observe them without getting caught up?
Discussion:
After the activity, the therapist asks: “What did it feel like to observe your thoughts like clouds? Did this practice help you notice your thoughts without feeling the need to react to them?”
Reflection:
Reflect on how observing your thoughts as clouds can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay mindful of your thoughts without getting overwhelmed by them?”
Activity 2: Labeling Your Thoughts
Intro to activity:
This activity helps clients practice labeling their thoughts to create distance between themselves and their thinking, allowing them to observe their thoughts without judgment or attachment.
How to practice this activity:
Prompt:
“We’re going to focus on labeling your thoughts as they arise. The goal is to notice your thoughts, give them a simple label, and let them go, creating some distance between yourself and the content of the thoughts.”
Preparation:
The therapist asks clients to sit comfortably, taking a few deep breaths to become present. Clients are encouraged to let their thoughts arise naturally.
Guidance:
Therapist says: “As you sit, notice the thoughts that come up. As each thought arises, give it a simple label, like ‘worry,’ ‘planning,’ or ‘judging.’ Then, let the thought pass. Focus on labeling each thought without getting caught up in it, and notice how this creates some space between you and the thought.”
Experience:
Clients spend 5-10 minutes labeling their thoughts as they arise. The therapist encourages them to stay mindful of the labels without judging or trying to control the thoughts.
Observation:
Clients reflect on how they felt after labeling their thoughts. Did this practice help them observe their thoughts more objectively?
Discussion:
After the activity, the therapist asks: “What did it feel like to label your thoughts? Did labeling help you create distance between yourself and the thought content?”
Reflection:
Reflect on how labeling thoughts can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you observe your thoughts without getting caught up in them?”
Activity 3: Noticing Thought Patterns
Intro to activity:
This activity helps clients practice noticing recurring thought patterns, observing them without judgment, and becoming more aware of how their thoughts repeat and affect their emotional state.
How to practice this activity:
Prompt:
“We’re going to focus on noticing thought patterns. The goal is to observe your thoughts and become aware of any recurring patterns, without judgment or trying to change them.”
Preparation:
The therapist asks clients to sit quietly and pay attention to their thoughts as they arise. Clients are encouraged to stay open to whatever thoughts come up naturally.
Guidance:
Therapist says: “As you notice your thoughts, pay attention to any patterns or themes that repeat themselves. Do certain types of thoughts come up frequently? For example, you might notice a pattern of worry, self-criticism, or planning. Just observe these patterns without judgment, and let the thoughts come and go.”
Experience:
Clients spend 5-10 minutes observing their thoughts and noticing any recurring patterns. The therapist encourages them to stay curious about their thoughts, without trying to control or change them.
Observation:
Clients reflect on how they felt after noticing their thought patterns. Did observing these patterns help them gain insight into their thinking habits?
Discussion:
After the activity, the therapist asks: “What did it feel like to notice your thought patterns? Did this practice help you become more aware of how certain thoughts repeat?”
Reflection:
Reflect on how noticing thought patterns can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you understand your thinking habits more clearly?”
Activity 4: Letting Go of “Should” Thoughts
Intro to activity:
This activity helps clients practice noticing and letting go of “should” thoughts—thoughts that involve unrealistic or rigid expectations—and observing how these thoughts affect their emotional state.
How to practice this activity:
Prompt:
“We’re going to focus on noticing and letting go of ‘should’ thoughts. The goal is to observe when you think in terms of ‘I should’ or ‘They should,’ and notice how this type of thinking affects you.”
Preparation:
The therapist asks clients to sit quietly and become aware of their thoughts, paying attention to when “should” thoughts arise. Clients are encouraged to observe these thoughts without judgment.
Guidance:
Therapist says: “As you observe your thoughts, pay attention to any ‘should’ thoughts, like ‘I should be doing this’ or ‘They should have acted differently.’ When you notice a ‘should’ thought, simply observe it, label it as a ‘should’ thought, and let it go. Focus on how this type of thinking affects your emotions.”
Experience:
Clients spend 5-10 minutes noticing and letting go of “should” thoughts. The therapist encourages them to observe how these thoughts influence their emotional state and let the thoughts pass without judgment.
Observation:
Clients reflect on how they felt after letting go of “should” thoughts. Did noticing these thoughts help them see how they affected their emotions?
Discussion:
After the activity, the therapist asks: “What did it feel like to notice and let go of ‘should’ thoughts? Did this practice help you understand how these thoughts influence your feelings?”
Reflection:
Reflect on how letting go of “should” thoughts can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid the emotional strain of unrealistic expectations?”
Activity 5: Creating Space Between Thoughts and Reactions
Intro to activity:
This activity helps clients practice creating space between their thoughts and emotional reactions, observing their thoughts without immediately reacting to them.
How to practice this activity:
Prompt:
“We’re going to focus on creating space between your thoughts and your reactions. The goal is to observe your thoughts without immediately reacting to them, allowing yourself to pause and choose how to respond.”
Preparation:
The therapist asks clients to sit comfortably and notice their thoughts as they arise. Clients are encouraged to observe the thoughts without acting on them.
Guidance:
Therapist says: “As you notice your thoughts, practice creating a small pause between the thought and your emotional reaction. Allow the thought to come up, notice it, and choose not to react to it right away. Focus on how this pause gives you space to observe the thought without getting caught up in it.”
Experience:
Clients spend 5-10 minutes practicing creating space between thoughts and reactions. The therapist encourages them to stay present with their thoughts without immediately reacting.
Observation:
Clients reflect on how they felt after creating space between thoughts and reactions. Did this practice help them feel more in control of their emotional responses?
Discussion:
After the activity, the therapist asks: “What did it feel like to create space between your thoughts and reactions? Did this practice help you feel less reactive and more mindful of your emotions?”
Reflection:
Reflect on how creating space between thoughts and reactions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you make more mindful choices about how you respond to your thoughts?”
Activity 6: Watching Thoughts Without Judgment
Intro to activity:
This activity helps clients practice observing their thoughts without attaching judgment or labeling them as good or bad, creating a neutral space for mindful observation.
How to practice this activity:
Prompt:
“We’re going to focus on observing your thoughts without judgment. The goal is to notice your thoughts as they arise, without labeling them as good or bad, right or wrong.”
Preparation:
The therapist asks clients to sit comfortably and observe their thoughts as they arise, being mindful of any tendency to judge their thoughts. Clients are encouraged to remain neutral.
Guidance:
Therapist says: “As you notice your thoughts, practice observing them without judgment. If a thought arises, don’t label it as good or bad—just observe it as it is. Let the thought be, without attaching any judgment or meaning to it. Focus on how this neutral observation feels.”
Experience:
Clients spend 5-10 minutes practicing non-judgmental observation of their thoughts. The therapist encourages them to stay present with their thoughts, noticing them without getting involved.
Observation:
Clients reflect on how they felt after observing their thoughts without judgment. Did practicing non-judgmental observation help them feel more at ease with their thoughts?
Discussion:
After the activity, the therapist asks: “What did it feel like to observe your thoughts without judgment? Did this practice help you notice your thoughts without getting attached to them?”
Reflection:
Reflect on how observing your thoughts without judgment can help you manage emotional distress. In a group, the therapist might ask: “How could practicing non-judgmental observation help you feel more neutral about your thoughts in the future?”
Activity 7: Observing Thoughts as Stories
Intro to activity:
This activity helps clients practice seeing their thoughts as stories—narratives created by the mind—helping them detach from the content and observe thoughts as just thoughts.
How to practice this activity:
Prompt:
“We’re going to focus on observing your thoughts as stories created by your mind. The goal is to notice that your thoughts are narratives, not facts, and to observe them with curiosity.”
Preparation:
The therapist asks clients to sit quietly and observe their thoughts, paying attention to how the mind creates narratives around events or emotions. Clients are encouraged to see their thoughts as stories.
Guidance:
Therapist says: “As you notice your thoughts, imagine each thought as a story that your mind is telling you. Observe the narrative as if you were reading a storybook. Focus on how this shift in perspective helps you see your thoughts as just stories, rather than facts or truths.”
Experience:
Clients spend 5-10 minutes observing their thoughts as stories. The therapist encourages them to notice how the mind creates narratives and to observe the stories with curiosity rather than belief.
Observation:
Clients reflect on how they felt after observing their thoughts as stories. Did this practice help them create distance between themselves and the content of their thoughts?
Discussion:
After the activity, the therapist asks: “What did it feel like to observe your thoughts as stories? Did this practice help you detach from the content of the thoughts?”
Reflection:
Reflect on how observing your thoughts as stories can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you see your thoughts in a different light, as just narratives your mind creates?”
Download 42 FUN Ideas for DBT Group Activities [FREE]
Activity 8: Letting Thoughts Float Away
Intro to activity:
This activity helps clients practice visualizing their thoughts as objects floating away, symbolizing the practice of letting go of thoughts rather than holding onto or pushing them away.
How to practice this activity:
Prompt:
“We’re going to focus on letting your thoughts float away. The goal is to notice your thoughts, and visualize them as objects or images that can float away on their own, without forcing them or holding onto them.”
Preparation:
The therapist asks clients to sit comfortably and observe their thoughts, allowing them to arise naturally. Clients are encouraged to visualize each thought as an object or image.
Guidance:
Therapist says: “As each thought arises, imagine that it is an object or image, like a balloon, a leaf, or a cloud. Allow the object to float away on its own, without trying to push it or hold onto it. Focus on the act of letting the thought come and go, just like an object floating by.”
Experience:
Clients spend 5-10 minutes letting their thoughts float away. The therapist encourages them to stay present with the visualization, allowing each thought to pass without resistance.
Observation:
Clients reflect on how they felt after letting their thoughts float away. Did this visualization help them release their thoughts without becoming attached?
Discussion:
After the activity, the therapist asks: “What did it feel like to visualize your thoughts floating away? Did this practice help you let go of the thoughts more easily?”
Reflection:
Reflect on how letting your thoughts float away can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this visualization help you release thoughts that might otherwise cause stress?”
Activity 9: Accepting Thoughts Without Reaction
Intro to activity:
This activity helps clients practice accepting their thoughts as they are, without reacting to them or trying to change them, allowing them to observe thoughts with neutrality.
How to practice this activity:
Prompt:
“We’re going to focus on accepting your thoughts without reaction. The goal is to observe your thoughts, accept them as they are, and let them pass without reacting to them.”
Preparation:
The therapist asks clients to sit quietly and become aware of their thoughts. Clients are encouraged to allow their thoughts to arise and pass naturally, without interference.
Guidance:
Therapist says: “As each thought arises, practice accepting it exactly as it is. Don’t try to change it, push it away, or react to it. Simply acknowledge the thought, accept it as part of your experience, and let it pass. Focus on how accepting the thought without reacting changes your relationship with it.”
Experience:
Clients spend 5-10 minutes practicing acceptance of their thoughts without reaction. The therapist encourages them to observe how accepting the thought without reacting allows the thought to pass more easily.
Observation:
Clients reflect on how they felt after accepting their thoughts without reacting. Did practicing acceptance help them feel less reactive or more at ease with their thoughts?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept your thoughts without reacting? Did this practice help you feel more in control of your emotional responses?”
Reflection:
Reflect on how accepting thoughts without reaction can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you stay present with your thoughts without becoming emotionally reactive?”
Activity 10: Watching Thoughts Drift During Mindful Breathing
Intro to activity:
This activity helps clients practice watching their thoughts drift in and out of awareness during mindful breathing, allowing them to stay present with their breath while observing thoughts pass by.
How to practice this activity:
Prompt:
“We’re going to focus on watching your thoughts drift during mindful breathing. The goal is to stay present with your breath, while observing your thoughts as they drift in and out of awareness.”
Preparation:
The therapist asks clients to sit comfortably and focus on their breath, noticing the sensation of breathing in and out. Clients are encouraged to let their thoughts come and go while staying present with their breath.
Guidance:
Therapist says: “As you focus on your breath, notice your thoughts as they come and go. Don’t follow them or get caught up in them—just observe them as they drift in and out of your awareness, while you stay anchored in the rhythm of your breath. Focus on how this practice helps you stay grounded while observing your thoughts.”
Experience:
Clients spend 5-10 minutes practicing mindful breathing while observing their thoughts drift in and out of awareness. The therapist encourages them to stay present with their breath and let the thoughts pass naturally.
Observation:
Clients reflect on how they felt after watching their thoughts drift during mindful breathing. Did this practice help them stay more grounded while observing their thoughts?
Discussion:
After the activity, the therapist asks: “What did it feel like to observe your thoughts while focusing on your breath? Did practicing mindful breathing help you stay present while letting your thoughts drift?”
Reflection:
Reflect on how practicing mindful breathing with awareness of thoughts can help you manage emotional distress. In a group, the therapist might ask: “How could combining mindful breathing with observing thoughts help you stay grounded during stressful moments?”
Activity 11: Noticing Thought Loops
Intro to activity:
This activity helps clients practice noticing when they are caught in repetitive thought loops, observing the looping pattern without trying to fix or change it.
How to practice this activity:
Prompt:
“We’re going to focus on noticing thought loops. The goal is to become aware when your thoughts start repeating themselves and observe this loop without trying to stop or change it.”
Preparation:
The therapist asks clients to sit quietly and pay attention to their thoughts, observing when a thought starts repeating or looping. Clients are encouraged to stay open to the experience without judgment.
Guidance:
Therapist says: “As you observe your thoughts, notice when a thought or set of thoughts starts repeating itself. This is a thought loop. Simply observe the loop without trying to stop or change it. Focus on how becoming aware of the loop helps you detach from it, without needing to engage.”
Experience:
Clients spend 5-10 minutes noticing thought loops as they arise. The therapist encourages them to observe the loop without getting caught up in it.
Observation:
Clients reflect on how they felt after observing thought loops. Did noticing the loop help them detach from the repetitive nature of the thoughts?
Discussion:
After the activity, the therapist asks: “What did it feel like to notice your thought loops? Did this practice help you step back from the repetitive nature of the thoughts?”
Reflection:
Reflect on how noticing thought loops can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid getting stuck in repetitive thinking patterns?”
Activity 12: Observing Thoughts Without Getting Stuck
Intro to activity:
This activity helps clients practice observing their thoughts without getting stuck in them, allowing thoughts to come and go freely while staying present in the moment.
How to practice this activity:
Prompt:
“We’re going to focus on observing your thoughts without getting stuck in them. The goal is to let your thoughts pass through your mind without clinging to them or getting involved in them.”
Preparation:
The therapist asks clients to sit comfortably and allow their thoughts to arise naturally. Clients are encouraged to stay mindful of the passing nature of thoughts.
Guidance:
Therapist says: “As you notice your thoughts, practice observing them without getting stuck in them. Let the thought pass through your mind, just like a car driving by, without jumping in or following it. Focus on how this practice helps you stay present while allowing your thoughts to come and go freely.”
Experience:
Clients spend 5-10 minutes observing their thoughts without getting stuck. The therapist encourages them to notice how thoughts can pass without needing to engage with them.
Observation:
Clients reflect on how they felt after observing their thoughts without getting stuck. Did this practice help them let go of thoughts more easily?
Discussion:
After the activity, the therapist asks: “What did it feel like to observe your thoughts without getting stuck in them? Did this practice help you stay present without feeling caught up in your thinking?”
Reflection:
Reflect on how observing thoughts without getting stuck can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you let thoughts pass without getting overwhelmed by them?”
Activity 13: Noticing Emotional Reactions to Thoughts
Intro to activity:
This activity helps clients practice noticing their emotional reactions to specific thoughts, observing how different thoughts create different emotional responses.
How to practice this activity:
Prompt:
“We’re going to focus on noticing your emotional reactions to thoughts. The goal is to observe how each thought creates an emotional response, and how this response shifts as the thought passes.”
Preparation:
The therapist asks clients to sit quietly and observe their thoughts as they arise, paying attention to the emotional responses triggered by the thoughts. Clients are encouraged to stay mindful of their emotions without judgment.
Guidance:
Therapist says: “As you notice your thoughts, pay attention to the emotions that come up in response to each thought. Do certain thoughts make you feel anxious, sad, or happy? Observe how the emotion shifts as the thought passes. Focus on how noticing this connection helps you become more aware of your emotional reactions.”
Experience:
Clients spend 5-10 minutes noticing their emotional reactions to thoughts. The therapist encourages them to observe the connection between their thoughts and emotions, without trying to change or control either.
Observation:
Clients reflect on how they felt after noticing their emotional reactions to thoughts. Did observing this connection help them become more aware of how thoughts affect their emotions?
Discussion:
After the activity, the therapist asks: “What did it feel like to notice your emotional reactions to thoughts? Did this practice help you understand how your thoughts influence your emotions?”
Reflection:
Reflect on how noticing your emotional reactions to thoughts can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you become more aware of how your thoughts shape your emotions?”
Activity 14: Practicing Gratitude for Thoughts
Intro to activity:
This activity helps clients practice feeling gratitude for their thoughts, observing and appreciating the thoughts that arise, even if they are challenging or unpleasant.
How to practice this activity:
Prompt:
“We’re going to focus on practicing gratitude for your thoughts. The goal is to observe each thought and feel gratitude for it, whether it’s positive or negative, as part of your experience.”
Preparation:
The therapist asks clients to sit quietly and become aware of their thoughts. Clients are encouraged to notice and appreciate their thoughts without judgment.
Guidance:
Therapist says: “As you notice your thoughts, practice feeling gratitude for each thought that arises. Whether the thought is pleasant or unpleasant, acknowledge it as part of your experience and express gratitude for the insight it offers. Focus on how this practice shifts your relationship with your thoughts.”
Experience:
Clients spend 5-10 minutes practicing gratitude for their thoughts. The therapist encourages them to observe how gratitude changes the way they experience their thoughts.
Observation:
Clients reflect on how they felt after practicing gratitude for their thoughts. Did expressing gratitude for their thoughts change the way they related to them?
Discussion:
After the activity, the therapist asks: “What did it feel like to practice gratitude for your thoughts? Did this practice help you approach your thoughts with more openness and acceptance?”
Reflection:
Reflect on how practicing gratitude for your thoughts can help you manage emotional distress. In a group, the therapist might ask: “How could expressing gratitude for all of your thoughts, even the difficult ones, change your relationship with them?”
Activity 15: Mindful Awareness of the Gap Between Thoughts
Intro to activity:
This activity helps clients practice noticing the small gap or space between their thoughts, using this space to cultivate a sense of calm and detachment from their thinking.
How to practice this activity:
Prompt:
“We’re going to focus on noticing the gap between your thoughts. The goal is to observe the brief space between each thought and use this space to create a sense of calm and detachment.”
Preparation:
The therapist asks clients to sit quietly and become aware of their thoughts. Clients are encouraged to notice the small moments of stillness between each thought.
Guidance:
Therapist says: “As you notice your thoughts, pay attention to the gap between each thought. Notice how one thought passes, and then there’s a brief moment of stillness before the next thought arises. Focus on this gap and how it creates a sense of calm and detachment from the constant flow of thoughts.”
Experience:
Clients spend 5-10 minutes practicing awareness of the gap between thoughts. The therapist encourages them to focus on the stillness in this space and how it offers relief from the stream of thinking.
Observation:
Clients reflect on how they felt after noticing the gap between their thoughts. Did focusing on the gap help them feel calmer or more detached from their thoughts?
Discussion:
After the activity, the therapist asks: “What did it feel like to notice the gap between your thoughts? Did this practice help you create a sense of calm and detachment from your thinking?”
Reflection:
Reflect on how noticing the gap between thoughts can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on the space between thoughts help you feel more present and calm in the future?”