General Instructions for Therapists
As you guide clients through these one-mindful activities, your goal is to help them focus on doing one thing at a time with full attention. One-mindfulness means putting aside distractions and concentrating completely on the task at hand, whether it’s an activity, a thought, or a feeling.
In group settings, remind participants to take their time with each exercise, allowing themselves to be fully present. These activities aim to build the DBT skill of one-mindfulness, which helps clients strengthen their attention and reduce stress by focusing on the present moment.
General Instructions for Clients
Today’s activities are about practicing one-mindfulness—focusing your attention on one thing at a time, with full awareness. The goal is to give your complete attention to the task, thought, or feeling without letting your mind wander.
Whether doing this by yourself or in a group, these exercises will help you stay grounded in the present moment. After each exercise, we’ll take some time to reflect on how it felt to be one-mindful and focused.
Table of Contents
What is the One-Mindful Skill in DBT?
The One-Mindful skill in Dialectical Behavior Therapy (DBT) involves focusing your attention completely on one thing in the present moment. Whether it’s an activity, thought, or feeling, the goal is to let go of distractions and immerse yourself fully. One-mindfulness helps reduce stress, increase awareness, and bring a sense of calm by encouraging you to focus on what’s happening right now, rather than getting caught up in the past or future.
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15 One-Mindful Activities
Activity 1: One-Mindful Eating
Intro to activity:
This activity encourages clients to focus entirely on the experience of eating, paying attention to the flavors, textures, and sensations without rushing or letting the mind wander.
How to practice this activity:
Prompt:
“Today we’re going to focus on eating mindfully. The goal is to pay attention to every part of the experience—how the food tastes, feels, and smells—without letting your mind wander.”
Preparation:
The therapist provides a small piece of food, such as a piece of fruit or chocolate. Clients sit comfortably, with the food in front of them.
Guidance:
Therapist says: “As you take a bite, focus on the sensation of eating. Notice the texture of the food, the flavor, and how it feels in your mouth. If your mind starts to wander, gently bring it back to the experience of eating.”
Experience:
Clients spend 5-10 minutes eating the food slowly, fully focusing on the experience. The therapist reminds them to stay present, letting go of distractions.
Observation:
Clients reflect on how they felt during the activity. Were they able to keep their focus on the act of eating? How did it feel to engage fully in this simple activity?
Discussion:
After the activity, the therapist asks: “What did it feel like to eat mindfully? Did focusing on one thing at a time change the way you experienced the food?”
Reflection:
Reflect on how one-mindfulness can help you stay present during daily activities. In a group, the therapist might ask: “How could practicing one-mindfulness help you reduce stress in your day-to-day life?”
Activity 2: One-Mindful Breathing
Intro to activity:
This activity invites clients to focus their attention entirely on their breath, allowing them to be present in the moment without distraction.
How to practice this activity:
Prompt:
“Today we’re going to practice focusing completely on your breath. The goal is to keep your attention on the sensation of breathing, and if your mind wanders, gently bring it back to your breath.”
Preparation:
The therapist creates a quiet, calm environment. Clients sit comfortably, either in a chair or on the floor, with their hands resting in their laps.
Guidance:
Therapist says: “Close your eyes or keep a soft gaze, and start by noticing your breath. Focus on how it feels as the air moves in and out of your body. If your mind starts to wander, don’t worry—just gently bring your focus back to the breath.”
Experience:
Clients spend 5-10 minutes focusing solely on their breathing. The therapist encourages them to stay with the sensation of breathing, letting go of distractions.
Observation:
Clients reflect on how they felt during the exercise. Were they able to keep their attention on their breath, or did their mind wander frequently?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus completely on your breath? How did it change your awareness of the present moment?”
Reflection:
Reflect on how one-mindful breathing can help you stay calm and grounded. In a group, the therapist might ask: “How could practicing one-mindful breathing help you manage stress or anxiety?”
Activity 3: One-Mindful Listening
Intro to activity:
This activity encourages clients to focus fully on the sounds around them, paying attention without judgment or analysis.
How to practice this activity:
Prompt:
“We’re going to practice listening mindfully today. Your goal is to focus entirely on the sounds around you, whether they’re close by or far away.”
Preparation:
The therapist creates a quiet environment, but allows natural background sounds (such as birds, traffic, or a fan) to be present. Clients sit comfortably and focus on listening.
Guidance:
Therapist says: “Close your eyes if you’re comfortable, and focus on the sounds around you. Pay attention to each sound without labeling or judging it. Just notice the noise as it comes and goes.”
Experience:
Clients spend 5-10 minutes listening to the sounds around them. The therapist reminds them to stay present with the sounds, and if their mind wanders, to gently bring their focus back.
Observation:
Clients reflect on how they experienced the sounds. Were they able to stay focused on listening, or did their mind wander?
Discussion:
After the activity, the therapist asks: “What did you notice about the sounds around you? How did focusing completely on listening affect your awareness?”
Reflection:
Reflect on how one-mindful listening can help you stay present in conversations and daily life. In a group, the therapist might ask: “How could mindful listening help you feel more connected to your surroundings and others?”
Activity 4: One-Mindful Walking
Intro to activity:
In this activity, clients will focus entirely on the act of walking, noticing how their body moves and how the ground feels beneath their feet.
How to practice this activity:
Prompt:
“We’re going to take a mindful walk today, focusing only on the experience of walking. Pay attention to how your feet feel as they touch the ground, and how your body moves with each step.”
Preparation:
The therapist takes clients outside or sets up a walking area indoors. Clients are encouraged to walk slowly, focusing on each step.
Guidance:
Therapist says: “As you walk, focus on how your body feels. Notice how your feet move, how your legs lift, and how the ground feels beneath you. If your mind starts to wander, gently bring it back to the act of walking.”
Experience:
Clients spend 5-10 minutes walking mindfully. The therapist reminds them to stay focused on their steps and how their body moves.
Observation:
Clients reflect on how they felt during the mindful walk. Were they able to stay focused on the experience of walking?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus completely on walking? Did it change your awareness of your body?”
Reflection:
Reflect on how one-mindful walking can help you feel more connected to your body. In a group, the therapist might ask: “How could mindful walking help you stay present and grounded during daily activities?”
Activity 5: One-Mindful Journaling
Intro to activity:
This activity invites clients to focus entirely on writing down their thoughts, feelings, or experiences in a journal, without letting their mind wander.
How to practice this activity:
Prompt:
“We’re going to spend some time journaling mindfully. Focus entirely on the act of writing, letting your thoughts flow freely without distraction.”
Preparation:
The therapist provides notebooks or journals and pens. Clients sit quietly, ready to focus on writing.
Guidance:
Therapist says: “As you write, focus completely on the act of putting words on the page. Notice how the pen feels in your hand, how the ink flows, and how the words form. If your mind wanders, bring it back to the writing.”
Experience:
Clients spend 10-15 minutes writing in their journals. The therapist encourages them to stay focused on the writing process, letting go of distractions.
Observation:
Clients reflect on how they felt during the journaling exercise. Were they able to stay present with their writing, or did their mind wander frequently?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus completely on writing? Did staying present with the act of journaling help you express your thoughts more clearly?”
Reflection:
Reflect on how one-mindful journaling can help you process your thoughts and emotions. In a group, the therapist might ask: “How could mindful journaling help you stay grounded when dealing with strong emotions?”
Activity 6: One-Mindful Stretching
Intro to activity:
In this activity, clients will focus entirely on the sensations of stretching their muscles, paying attention to how each part of their body feels as they move.
How to practice this activity:
Prompt:
“We’re going to practice stretching mindfully. Focus on the sensations in your body as you move, paying attention to how each muscle feels.”
Preparation:
The therapist invites clients to find a comfortable space where they can stand or sit. They will be guided through simple stretches.
Guidance:
Therapist says: “As you stretch, notice how your muscles feel. Focus on the tension, the release, and the movement. If your mind starts to wander, gently bring it back to the stretch.”
Experience:
Clients spend 5-10 minutes stretching, focusing entirely on the sensations in their body. The therapist reminds them to engage fully with the movement and let go of distractions.
Observation:
Clients reflect on how they felt during the mindful stretching. Were they able to stay focused on their body and the sensations of stretching?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus completely on your body while stretching? Did it help you feel more connected to your body?”
Reflection:
Reflect on how one-mindful stretching can help you relax and stay grounded. In a group, the therapist might ask: “How could practicing mindful stretching help you reduce physical tension and feel more present?”
Activity 7: One-Mindful Art Creation
Intro to activity:
This activity encourages clients to focus entirely on creating art, whether it’s drawing, painting, or coloring, without worrying about the result or letting their mind wander.
How to practice this activity:
Prompt:
“We’re going to create art mindfully today. Focus entirely on the act of creating, letting yourself be absorbed in the process.”
Preparation:
The therapist provides art materials, such as paper, crayons, markers, or paints. Clients are encouraged to choose their materials and begin creating.
Guidance:
Therapist says: “As you draw or paint, focus on how the colors blend, how the pencil or brush moves across the paper. Let yourself become fully involved in the process, and if your mind wanders, gently bring it back to the act of creating.”
Experience:
Clients spend 10-15 minutes creating art, fully focusing on the process. The therapist reminds them to engage with the colors and the movements without worrying about the final result.
Observation:
Clients reflect on how they felt while creating. Were they able to stay focused on the process, or did their mind wander frequently?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus completely on creating art? Did one-mindfulness change how you experienced the creative process?”
Reflection:
Reflect on how one-mindful art creation can help you stay present. In a group, the therapist might ask: “How could practicing mindful creativity help you engage more deeply in activities you enjoy?”
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Activity 8: One-Mindful Hand Washing
Intro to activity:
This activity focuses on the act of washing hands mindfully, paying attention to every sensation and movement, allowing clients to be fully present in a simple daily task.
How to practice this activity:
Prompt:
“We’re going to practice washing your hands mindfully. Focus on how the water feels, the temperature, and the sensation of soap on your skin.”
Preparation:
The therapist sets up a sink or invites clients to practice at home. Each client has access to soap and water.
Guidance:
Therapist says: “As you wash your hands, notice how the water feels on your skin, the texture of the soap, and how your hands move. Focus entirely on the sensations and movements, and if your mind wanders, gently bring it back to the task.”
Experience:
Clients spend 3-5 minutes washing their hands mindfully. The therapist encourages them to stay focused on the sensations of the water, soap, and movement.
Observation:
Clients reflect on how they felt during the activity. Were they able to stay present during this simple task?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus completely on washing your hands? Did focusing on the task change how you experienced it?”
Reflection:
Reflect on how one-mindful hand washing can help you stay grounded during simple daily tasks. In a group, the therapist might ask: “How could practicing one-mindfulness during daily routines help you feel more present throughout the day?”
Activity 9: One-Mindful Writing
Intro to activity:
This activity invites clients to focus entirely on writing, whether it’s journaling, making a list, or writing a letter, while keeping their attention fully on the process of writing.
How to practice this activity:
Prompt:
“We’re going to write mindfully today. Whether it’s a journal entry or a letter, focus on the act of writing itself, letting your thoughts flow without distractions.”
Preparation:
The therapist provides clients with paper and pens. Clients are invited to choose a writing task, such as journaling, making a list, or writing a short letter.
Guidance:
Therapist says: “As you write, focus on how the pen feels in your hand, how the words form on the page, and how your thoughts flow. Let yourself be fully present with the act of writing, and if your mind wanders, gently bring it back.”
Experience:
Clients spend 10-15 minutes writing mindfully. The therapist encourages them to focus on the physical act of writing as well as the content of their thoughts.
Observation:
Clients reflect on how they felt during the mindful writing exercise. Did focusing on the process of writing help them stay present?
Discussion:
After the activity, the therapist asks: “What did it feel like to write mindfully? Did it change how you experienced the act of writing?”
Reflection:
Reflect on how one-mindful writing can help you stay grounded. In a group, the therapist might ask: “How could practicing mindful writing help you stay present when you need to express your thoughts?”
Activity 10: One-Mindful Drinking
Intro to activity:
This activity encourages clients to focus completely on the act of drinking, paying attention to the sensations, the temperature, and the movement of the liquid as they take each sip.
How to practice this activity:
Prompt:
“We’re going to practice one-mindful drinking today. Focus entirely on the sensations of drinking—how the liquid feels, tastes, and moves as you take each sip.”
Preparation:
The therapist provides each client with a glass of water, tea, or another drink. Clients sit comfortably with their drink in front of them.
Guidance:
Therapist says: “As you drink, notice how the liquid feels in your mouth, its temperature, and how it moves as you swallow. Pay attention to the taste and the sensation of drinking, and if your mind starts to wander, gently bring it back to the act of drinking.”
Experience:
Clients spend 5-10 minutes drinking mindfully. The therapist encourages them to focus fully on each sip, engaging with the sensations.
Observation:
Clients reflect on how they felt during the exercise. Were they able to stay focused on the act of drinking, or did their mind wander frequently?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus completely on the act of drinking? How did one-mindfulness change your experience of this simple task?”
Reflection:
Reflect on how one-mindful drinking can help you stay present during daily routines. In a group, the therapist might ask: “How could practicing mindfulness in daily tasks like drinking help you stay grounded?”
Activity 11: One-Mindful Observation of Nature
Intro to activity:
In this activity, clients will focus entirely on observing a natural element, such as a tree, flower, or cloud, without allowing their mind to wander or judge what they see.
How to practice this activity:
Prompt:
“We’re going to practice observing nature mindfully today. Focus completely on one thing in nature—a tree, a flower, or the sky—and pay attention to every detail.”
Preparation:
The therapist takes the group outside or invites them to look out of a window. Clients choose one natural element to focus on, such as a tree, plant, or cloud.
Guidance:
Therapist says: “As you observe, focus entirely on the natural element in front of you. Notice its color, shape, and movement. If your mind starts to wander, gently bring it back to the act of observing.”
Experience:
Clients spend 10-15 minutes observing nature mindfully. The therapist reminds them to stay focused on the details of what they are observing.
Observation:
Clients reflect on how they felt while observing nature. Were they able to stay focused on the natural element, or did their mind wander?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus completely on observing nature? Did one-mindfulness help you notice things you hadn’t before?”
Reflection:
Reflect on how one-mindful observation of nature can help you stay grounded. In a group, the therapist might ask: “How could practicing mindful observation of nature help reduce stress or anxiety?”
Activity 12: One-Mindful Listening to Music
Intro to activity:
This activity invites clients to focus completely on a piece of music, paying attention to each note, rhythm, and melody without allowing their mind to wander.
How to practice this activity:
Prompt:
“We’re going to practice listening to music mindfully today. Focus entirely on the sounds—the notes, rhythm, and melody—and allow yourself to fully engage with the music.”
Preparation:
The therapist plays a calming instrumental piece of music. Clients sit comfortably, closing their eyes if they wish, and focus entirely on listening.
Guidance:
Therapist says: “As you listen to the music, focus completely on the sounds. Notice the rise and fall of the melody, the rhythm, and how the music makes you feel. If your mind wanders, gently bring it back to the music.”
Experience:
Clients spend 5-10 minutes listening to the music mindfully. The therapist encourages them to focus on each note and how the music affects their mood.
Observation:
Clients reflect on how they felt during the mindful listening. Were they able to stay focused on the music, or did their mind wander?
Discussion:
After the activity, the therapist asks: “What did it feel like to listen to the music mindfully? Did one-mindfulness change your experience of the sounds?”
Reflection:
Reflect on how one-mindful listening can help you stay present. In a group, the therapist might ask: “How could practicing mindful listening to music help you relax or stay connected to the present moment?”
Activity 13: One-Mindful Body Scan
Intro to activity:
This activity guides clients through a body scan, where they focus on different parts of their body, paying attention to any sensations without judgment or distraction.
How to practice this activity:
Prompt:
“We’re going to practice a mindful body scan today. Focus entirely on each part of your body, noticing any sensations without judgment or distraction.”
Preparation:
The therapist asks clients to sit or lie down comfortably. The space should be calm and free of distractions.
Guidance:
Therapist says: “Start by focusing on your feet. Notice how they feel—are they warm, cold, relaxed, or tense? Then slowly move your focus up through your legs, your back, and all the way to your head. Pay attention to any sensations as you move through the body.”
Experience:
Clients spend 10-15 minutes scanning their body from head to toe, paying attention to each part in turn. The therapist encourages them to focus on the sensations in each area.
Observation:
Clients reflect on how they felt during the body scan. Were they able to stay focused on their body, or did their mind wander?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus completely on your body during the scan? Did one-mindfulness help you notice sensations you might have missed otherwise?”
Reflection:
Reflect on how a one-mindful body scan can help you stay connected to your physical sensations. In a group, the therapist might ask: “How could practicing a mindful body scan help you manage physical stress or tension?”
Activity 14: One-Mindful Silence
Intro to activity:
This activity invites clients to sit in silence and focus entirely on the experience of stillness, paying attention to the sensations in their body and the quiet around them.
How to practice this activity:
Prompt:
“We’re going to practice sitting in silence mindfully. Focus entirely on the experience of silence and stillness, paying attention to how your body feels and the quiet around you.”
Preparation:
The therapist creates a calm, quiet space. Clients are invited to sit comfortably, close their eyes if they wish, and focus on the silence.
Guidance:
Therapist says: “As you sit in silence, notice how your body feels in the stillness. Pay attention to any sensations in your body, and if your mind starts to wander, gently bring it back to the experience of silence.”
Experience:
Clients spend 5-10 minutes sitting in silence mindfully. The therapist encourages them to focus entirely on the stillness and how their body feels in the quiet.
Observation:
Clients reflect on how they felt during the experience of silence. Were they able to stay focused on the stillness, or did their mind wander?
Discussion:
After the activity, the therapist asks: “What did it feel like to sit in silence mindfully? How did one-mindfulness change your experience of the stillness?”
Reflection:
Reflect on how practicing one-mindfulness in silence can help you stay grounded. In a group, the therapist might ask: “How could practicing mindful silence help you manage stress or find calm in everyday life?”
Activity 15: One-Mindful Gratitude
Intro to activity:
In this activity, clients will focus entirely on the experience of gratitude, paying attention to one thing they are grateful for and reflecting deeply on it.
How to practice this activity:
Prompt:
“We’re going to practice one-mindful gratitude today. Focus entirely on one thing you are grateful for, and spend time reflecting on why it matters to you.”
Preparation:
The therapist invites clients to sit comfortably and think of one thing they are grateful for. Clients can close their eyes and focus on this thought.
Guidance:
Therapist says: “As you think about what you are grateful for, focus on the feeling of gratitude. Reflect on why this thing or person is important to you, and how it makes you feel. If your mind wanders, gently bring it back to your feeling of gratitude.”
Experience:
Clients spend 5-10 minutes focusing mindfully on gratitude. The therapist encourages them to stay with the feeling, reflecting deeply on why they are grateful.
Observation:
Clients reflect on how they felt during the mindful gratitude exercise. Were they able to stay focused on their feeling of gratitude, or did their mind wander?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus entirely on gratitude? Did one-mindfulness help you connect more deeply with your sense of gratitude?”
Reflection:
Reflect on how one-mindful gratitude can help you stay connected to positive feelings. In a group, the therapist might ask: “How could practicing mindful gratitude help you manage negative emotions and stay grounded in the present?”
