15 Easy DBT Effective Skill Group Activities

Last updated Nov 9, 2024

Reading Time:

General Instructions for Therapists

As you guide clients through these effectiveness-focused activities, your main goal is to help them focus on doing what works in each situation. Encourage them to let go of being right or proving a point, and instead focus on achieving their goals. Effectiveness is about being practical and flexible, taking actions that move them toward their desired outcomes.

In group settings, remind participants that each activity is about finding ways to act effectively in different contexts, whether it’s communicating, managing emotions, or completing tasks. The skill of acting effectively helps clients navigate challenging situations while staying focused on their goals.

General Instructions for Clients

Today’s activities are about practicing the skill of effectiveness—doing what works in a given situation, even if it’s not what you’d prefer. The goal is to stay focused on your desired outcomes, rather than getting caught up in emotions or proving a point. Effectiveness helps you act in ways that bring you closer to your goals.

Whether you are working alone or in a group, these exercises will help you build flexibility and focus, so you can handle challenging situations more smoothly. After each activity, we’ll take time to reflect on how it felt to practice being effective.

What is the Effectively Skill in DBT?

The Effectively skill in Dialectical Behavior Therapy (DBT) is about focusing on doing what works in any given situation. It means being flexible and goal-oriented, making choices that bring you closer to your desired outcomes, rather than getting stuck on proving you’re right or letting emotions dictate your actions. Acting effectively helps clients stay focused on their long-term goals, navigate interpersonal relationships, and manage emotions more smoothly.

15 Effective Skill Activities

Activity 1: Communicating Effectively in Conflict

Intro to activity:
This activity encourages clients to practice communicating effectively in a conflict situation, focusing on achieving their desired outcome, rather than getting caught up in emotions or proving a point.

How to practice this activity:

Prompt:
“Today we’re going to practice communicating effectively in a conflict situation. The goal is to stay focused on what you want to achieve, rather than getting pulled into arguing or proving yourself right.”

Preparation:
The therapist sets up a role-playing scenario where one person plays the role of the client, and the other plays someone they are in conflict with. The conflict can be mild (e.g., a disagreement with a friend or coworker).

Guidance:
Therapist says: “As you communicate, focus on what you want to achieve. Stay calm, listen to the other person’s perspective, and focus on finding a solution that works. Let go of the need to be right or to prove your point.”

Experience:
Clients spend 5-10 minutes role-playing the conflict, practicing effective communication. The therapist encourages them to focus on staying calm and goal-oriented.

Observation:
Clients reflect on how they felt during the role-play. Were they able to stay focused on their goal, or did they get caught up in emotions or arguments?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on communicating effectively? How did it change the way you approached the conflict?”

Reflection:
Reflect on how practicing effective communication can help you manage conflicts more smoothly. In a group, the therapist might ask: “How could practicing effectiveness in communication help you achieve your goals in relationships?”

Activity 2: Setting Effective Boundaries

Intro to activity:
This activity focuses on practicing setting clear and effective boundaries with others, ensuring that clients communicate their needs in a way that supports their goals without being confrontational.

How to practice this activity:

Prompt:
“Today we’re going to practice setting boundaries effectively. The goal is to communicate your needs clearly and calmly, without getting caught up in emotions or fear of confrontation.”

Preparation:
The therapist sets up a role-play where clients practice setting boundaries with someone (e.g., a coworker, family member, or friend). The boundaries could be around personal time or respect.

Guidance:
Therapist says: “As you set your boundary, focus on being clear and firm without being confrontational. Your goal is to get your needs met in a calm and effective way, staying focused on your desired outcome.”

Experience:
Clients spend 5-10 minutes role-playing the boundary-setting conversation. The therapist encourages them to stay focused on their goal—communicating their needs effectively.

Observation:
Clients reflect on how they felt while setting boundaries. Were they able to stay calm and clear, or did emotions affect their communication?

Discussion:
After the activity, the therapist asks: “What did it feel like to set boundaries effectively? Did focusing on effectiveness help you communicate more clearly?”

Reflection:
Reflect on how practicing effective boundary-setting can help you protect your needs without unnecessary conflict. In a group, the therapist might ask: “How could setting boundaries effectively help you in relationships?”

Activity 3: Managing Emotions Effectively

Intro to activity:
This activity encourages clients to practice managing their emotions effectively, focusing on actions that help them reach their goals instead of acting on impulse or emotional urges.

How to practice this activity:

Prompt:
“Today we’re going to practice managing emotions effectively. The goal is to choose actions that help you reach your goals, rather than acting on impulse or emotions.”

Preparation:
The therapist asks clients to think of a recent situation where they felt overwhelmed by emotions. Clients can choose an example from their personal or work life.

Guidance:
Therapist says: “As you think about the situation, focus on what actions would have been most effective in helping you reach your goals. What could you have done differently to manage your emotions and stay on track?”

Experience:
Clients spend 5-10 minutes reflecting on the situation and brainstorming effective actions they could take in similar situations in the future. The therapist encourages them to stay focused on what works.

Observation:
Clients reflect on what actions would have been most effective in managing their emotions. Did focusing on effectiveness change the way they think about handling emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on managing your emotions effectively? How did it change your perspective on the situation?”

Reflection:
Reflect on how managing emotions effectively can help you stay focused on your goals. In a group, the therapist might ask: “How could practicing emotional effectiveness help you handle difficult situations in the future?”

Activity 4: Prioritizing Tasks Effectively

Intro to activity:
This activity helps clients practice prioritizing their tasks effectively, focusing on what needs to be done to meet their goals, rather than getting caught up in distractions.

How to practice this activity:

Prompt:
“We’re going to practice prioritizing tasks effectively. The goal is to focus on the tasks that help you meet your goals, rather than getting distracted by less important things.”

Preparation:
The therapist asks clients to write down a list of tasks they need to accomplish in the next few days. Clients are encouraged to include both work-related and personal tasks.

Guidance:
Therapist says: “Look at your list of tasks, and prioritize them based on which ones are most important to meeting your goals. Focus on effectiveness—what do you need to do first to move closer to your goals?”

Experience:
Clients spend 5-10 minutes organizing and prioritizing their tasks. The therapist encourages them to stay focused on what’s effective, not what’s urgent or distracting.

Observation:
Clients reflect on how it felt to prioritize their tasks effectively. Did focusing on effectiveness help them organize their day more clearly?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on prioritizing your tasks effectively? Did it help you see what’s most important?”

Reflection:
Reflect on how effective task prioritization can help you meet your goals more efficiently. In a group, the therapist might ask: “How could practicing effective task management help you reduce stress?”

Activity 5: Solving Problems Effectively

Intro to activity:
This activity encourages clients to practice solving problems effectively, focusing on finding practical solutions that help them reach their goals rather than getting stuck on the problem.

How to practice this activity:

Prompt:
“We’re going to practice solving problems effectively today. The goal is to find practical solutions that help you move toward your goals, rather than getting stuck on the problem.”

Preparation:
The therapist asks clients to think of a current problem they are facing in their life, whether it’s at work, school, or in a personal relationship.

Guidance:
Therapist says: “As you think about the problem, focus on what actions would be most effective in solving it. What steps can you take right now to move closer to a solution?”

Experience:
Clients spend 5-10 minutes brainstorming solutions to their problem. The therapist encourages them to stay focused on what will work, rather than getting overwhelmed by the size of the problem.

Observation:
Clients reflect on what solutions seem most effective. Did focusing on effectiveness change how they approached the problem?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on solving the problem effectively? Did it help you see more options for moving forward?”

Reflection:
Reflect on how practicing problem-solving effectively can help you manage challenges. In a group, the therapist might ask: “How could focusing on effective solutions help you handle stress?”

Activity 6: Making Decisions Effectively

Intro to activity:
This activity helps clients practice making decisions effectively, focusing on choices that support their goals rather than those based on emotions or pressure.

How to practice this activity:

Prompt:
“Today we’re going to practice making decisions effectively. The goal is to choose the option that best supports your goals, rather than letting emotions or pressure influence your decision.”

Preparation:
The therapist asks clients to think about a decision they need to make soon, whether it’s about work, relationships, or another area of their life.

Guidance:
Therapist says: “As you think about the decision, focus on what choice will help you move toward your goals. Let go of emotions or pressure, and focus on making the most effective decision.”

Experience:
Clients spend 5-10 minutes reflecting on their decision and considering what choice would be most effective. The therapist encourages them to focus on their goals.

Observation:
Clients reflect on how it felt to focus on making an effective decision. Did focusing on their goals help them see the decision more clearly?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on making a decision effectively? Did it change the way you approached your options?”

Reflection:
Reflect on how making decisions effectively can help you stay on track. In a group, the therapist might ask: “How could practicing effective decision-making help you reduce stress in your life?”

Activity 7: Time Management Effectively

Intro to activity:
This activity encourages clients to manage their time effectively, focusing on using their time in ways that align with their goals, rather than getting distracted by less important tasks.

How to practice this activity:

Prompt:
“We’re going to practice managing your time effectively today. The goal is to use your time in ways that move you toward your goals, rather than getting distracted by things that aren’t as important.”

Preparation:
The therapist asks clients to review their schedule for the day or week and identify areas where they can improve time management to stay on track with their goals.

Guidance:
Therapist says: “Look at how you’re using your time today or this week. Are there activities that are taking time away from your goals? Focus on how you can rearrange your time to be more effective.”

Experience:
Clients spend 5-10 minutes reviewing their schedule and identifying ways to manage their time more effectively. The therapist encourages them to stay focused on making choices that align with their goals.

Observation:
Clients reflect on how it felt to focus on time management. Did they notice areas where they could be more effective with their time?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on managing your time effectively? Did it help you see where you could improve?”

Reflection:
Reflect on how practicing effective time management can help you stay on track. In a group, the therapist might ask: “How could managing your time more effectively reduce stress and help you meet your goals?”

Activity 8: Using Resources Effectively

Intro to activity:
This activity helps clients practice using the resources they have effectively, focusing on making the best use of their time, energy, and available support.

How to practice this activity:

Prompt:
“We’re going to focus on using your resources effectively today. The goal is to make the best use of what you have, whether it’s time, energy, or support from others.”

Preparation:
The therapist asks clients to think of a current challenge they are facing and identify the resources they have to address the problem (e.g., time, people, or materials).

Guidance:
Therapist says: “As you think about the challenge, focus on how you can use your resources effectively to meet your goal. What’s the best way to use your time, energy, or support?”

Experience:
Clients spend 5-10 minutes reflecting on how they can use their resources more effectively. The therapist encourages them to think about their strengths and how to make the most of what’s available.

Observation:
Clients reflect on how they felt during the exercise. Did focusing on effectiveness help them use their resources more wisely?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on using your resources effectively? Did it help you see new ways to solve the problem?”

Reflection:
Reflect on how using resources effectively can help you meet your goals. In a group, the therapist might ask: “How could practicing resourcefulness help you feel more capable of handling challenges?”

Activity 9: Communicating Needs Effectively

Intro to activity:
This activity helps clients practice communicating their needs effectively, focusing on being clear and goal-oriented in their communication without getting frustrated or defensive.

How to practice this activity:

Prompt:
“Today we’re going to practice communicating your needs effectively. The goal is to be clear about what you need, staying calm and focused on the outcome you want.”

Preparation:
The therapist sets up a role-play scenario where clients practice asking for something they need, whether it’s time, support, or space.

Guidance:
Therapist says: “As you communicate your need, focus on being clear and staying calm. Don’t let frustration or emotions get in the way—stay focused on the outcome you want.”

Experience:
Clients spend 5-10 minutes role-playing the conversation, practicing clear and effective communication. The therapist encourages them to stay goal-oriented and calm.

Observation:
Clients reflect on how they felt while communicating their needs. Were they able to stay calm and focused, or did emotions affect their communication?

Discussion:
After the activity, the therapist asks: “What did it feel like to communicate your needs effectively? Did focusing on effectiveness help you feel more confident?”

Reflection:
Reflect on how practicing effective communication of needs can help you get what you need without conflict. In a group, the therapist might ask: “How could practicing clear, effective communication help you in your relationships?”

Activity 10: Resolving Conflicts Effectively

Intro to activity:
This activity encourages clients to practice resolving conflicts effectively, focusing on finding solutions that work for both parties rather than winning or being right.

How to practice this activity:

Prompt:
“Today we’re going to practice resolving conflicts effectively. The goal is to find a solution that works for both sides, rather than focusing on winning or being right.”

Preparation:
The therapist sets up a role-play scenario where two clients are involved in a mild conflict (e.g., over sharing responsibilities or a scheduling disagreement).

Guidance:
Therapist says: “As you work through the conflict, focus on finding a solution that works for both sides. Let go of the need to win or be right, and focus on effectiveness.”

Experience:
Clients spend 5-10 minutes role-playing the conflict, practicing finding a solution that meets both parties’ needs. The therapist encourages them to stay focused on effectiveness rather than ego.

Observation:
Clients reflect on how they felt while resolving the conflict. Were they able to stay focused on finding an effective solution?

Discussion:
After the activity, the therapist asks: “What did it feel like to resolve the conflict effectively? Did focusing on the solution help you manage the conflict more easily?”

Reflection:
Reflect on how practicing conflict resolution effectively can help you reduce tension in relationships. In a group, the therapist might ask: “How could focusing on effective solutions help you manage conflicts more smoothly?”

Activity 11: Working Collaboratively Effectively

Intro to activity:
This activity encourages clients to practice collaborating effectively with others, focusing on teamwork and cooperation to achieve a shared goal.

How to practice this activity:

Prompt:
“We’re going to practice working collaboratively today. The goal is to focus on teamwork and cooperation to achieve the shared goal, rather than focusing on individual preferences.”

Preparation:
The therapist sets up a group task where clients work together to achieve a goal (e.g., building something, solving a puzzle, or planning an event).

Guidance:
Therapist says: “As you work together, focus on what works best for the team. Let go of individual preferences and focus on the shared goal. Stay flexible and cooperative.”

Experience:
Clients spend 10-15 minutes working together on the task, focusing on effective collaboration. The therapist encourages them to stay focused on teamwork rather than individual outcomes.

Observation:
Clients reflect on how they felt while working together. Were they able to stay focused on collaboration, or did individual preferences get in the way?

Discussion:
After the activity, the therapist asks: “What did it feel like to collaborate effectively? Did focusing on the shared goal help you work better as a team?”

Reflection:
Reflect on how practicing collaboration effectively can help you in group settings. In a group, the therapist might ask: “How could focusing on teamwork and collaboration help you work more smoothly with others?”

Activity 12: Managing Stress Effectively

Intro to activity:
This activity encourages clients to practice managing stress effectively, focusing on actions that reduce stress and help them stay focused on their goals, rather than letting stress take over.

How to practice this activity:

Prompt:
“We’re going to practice managing stress effectively today. The goal is to focus on what works to reduce your stress, so you can stay focused on your goals.”

Preparation:
The therapist asks clients to think about a recent situation where they felt stressed or overwhelmed. Clients are encouraged to identify effective ways to manage that stress.

Guidance:
Therapist says: “As you think about the stressful situation, focus on what actions would be most effective in reducing your stress. What could you do to stay calm and stay on track with your goals?”

Experience:
Clients spend 5-10 minutes reflecting on the situation and brainstorming effective stress management strategies. The therapist encourages them to focus on practical, goal-oriented actions.

Observation:
Clients reflect on how it felt to focus on managing stress effectively. Did focusing on effectiveness help them see ways to handle stress more smoothly?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on managing your stress effectively? Did it help you see more options for staying calm and focused?”

Reflection:
Reflect on how practicing effective stress management can help you stay on track with your goals. In a group, the therapist might ask: “How could focusing on effective actions help you reduce stress and stay productive?”

Activity 13: Handling Criticism Effectively

Intro to activity:
This activity helps clients practice handling criticism effectively, focusing on staying calm and taking feedback in a way that helps them grow, rather than reacting defensively.

How to practice this activity:

Prompt:
“Today we’re going to practice handling criticism effectively. The goal is to stay calm and focus on using the feedback to help you grow, rather than reacting defensively.”

Preparation:
The therapist sets up a role-play where one client gives feedback or constructive criticism to another, focusing on how the client receiving the criticism responds.

Guidance:
Therapist says: “As you receive the criticism, focus on staying calm and open to the feedback. Let go of defensiveness or the need to prove yourself, and focus on how the feedback can help you improve.”

Experience:
Clients spend 5-10 minutes role-playing the scenario, practicing how to handle criticism calmly and effectively. The therapist encourages them to stay focused on growth and improvement.

Observation:
Clients reflect on how they felt while receiving feedback. Were they able to stay calm and open, or did defensiveness affect their response?

Discussion:
After the activity, the therapist asks: “What did it feel like to handle criticism effectively? Did focusing on improvement help you stay calm and open to the feedback?”

Reflection:
Reflect on how practicing handling criticism effectively can help you grow. In a group, the therapist might ask: “How could practicing effective responses to criticism help you in personal or work situations?”

Activity 14: Responding to Change Effectively

Intro to activity:
This activity encourages clients to practice responding to unexpected changes effectively, focusing on flexibility and problem-solving rather than frustration or resistance.

How to practice this activity:

Prompt:
“We’re going to practice responding to change effectively today. The goal is to stay flexible and focus on problem-solving, rather than getting frustrated or resisting the change.”

Preparation:
The therapist asks clients to think about a recent time when something unexpected changed their plans. Clients are encouraged to reflect on how they responded and how they could handle similar situations more effectively in the future.

Guidance:
Therapist says: “As you think about the change, focus on how you can stay flexible and problem-solve effectively. Let go of frustration or resistance, and focus on what actions would help you adapt to the change.”

Experience:
Clients spend 5-10 minutes reflecting on how they could handle changes more effectively. The therapist encourages them to focus on staying goal-oriented, even when things don’t go as planned.

Observation:
Clients reflect on how it felt to focus on responding to change effectively. Did focusing on flexibility and problem-solving help them manage the change better?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on responding to change effectively? Did it help you see new ways to adapt and stay on track?”

Reflection:
Reflect on how responding to change effectively can help you stay flexible in life. In a group, the therapist might ask: “How could practicing effective responses to change help you manage uncertainty or stress?”

Activity 15: Achieving Goals Effectively

Intro to activity:
This activity encourages clients to focus on setting and achieving their goals effectively, using practical steps and staying focused on what works, rather than getting distracted or discouraged.

How to practice this activity:

Prompt:
“We’re going to focus on achieving your goals effectively today. The goal is to set practical steps that help you move toward your goals, staying focused on what works.”

Preparation:
The therapist asks clients to think about one goal they want to achieve, whether it’s personal, work-related, or related to self-improvement.

Guidance:
Therapist says: “As you think about your goal, break it down into practical steps. Focus on what actions would be most effective in moving you closer to achieving your goal.”

Experience:
Clients spend 5-10 minutes setting practical, achievable steps toward their goal. The therapist encourages them to stay focused on effectiveness, avoiding distractions or discouragement.

Observation:
Clients reflect on how it felt to focus on achieving their goals effectively. Did focusing on practical steps help them see a clearer path forward?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on achieving your goals effectively? Did it help you feel more motivated or clear about what needs to be done?”

Reflection:
Reflect on how setting effective steps toward your goals can help you stay focused and motivated. In a group, the therapist might ask: “How could practicing effective goal-setting help you achieve more in your personal or work life?”

Like what you’re reading? Get all this cool stuff straight to your inbox. I won’t spam you!
    Sean Walsh

    Sean Walsh

    I was diagnosed with BPD in 2018. Attending DBT changed my life, and I want to share what I’ve learned, along with other aspects of mental health that I think are worth knowing about. I think and write about what can make you happier.