Five Simple Ways to Strengthen Your Mindfulness Practice Through Dialectical Behavior Therapy (DBT) Skills

Dialectical Behavior Therapy (DBT) teaches that mindfulness is the foundation for all personal growth and emotional balance. At its core, mindfulness means intentionally living with awareness in the present moment without judgment, resistance, or attachment. It allows us to “wake up” from automatic thoughts and behaviors, allowing us to engage more fully with life.  

If you want to start improving your mindfulness right now, here are five expert tips inspired by DBT principles that you can begin practicing today: 

1. Observe Without Judgment – Simply notice what’s happening around and within you. Pay attention to your breath, sounds, or sensations. When judgments arise (“This is boring,” “I’m bad at this”), gently label them as thoughts and return to observing. 
2. Describe Your Experience – Put words to what you notice: “I feel tension in my shoulders,” or “I see sunlight on the wall.” This practice helps separate facts from interpretation, giving you clarity and emotional distance. 
3. Participate Fully – Engage in your activities wholeheartedly. Whether washing dishes, walking the dog, or listening to a friend, commit to being present without distraction. 
4. Practice the “What” Skills – Observe, describe, and participate—these are DBT’s foundational “what” skills that train your attention and awareness. 
5. Practice the “How” Skills – Do these things nonjudgmentally, one-mindfully, and effectively. Focus on what works rather than what’s right or wrong. 

Developing mindfulness isn’t about achieving perfection; it’s about learning to be aware and accepting the present moment, even when it’s uncomfortable. Through DBT, you’ll discover how to regulate emotions, reduce stress, and respond with intention rather than impulse. 

Join one of our Mindfulness Journeys, a supportive learning community where people from across the U.S. come together to grow, practice, and work toward greater well-being. These small-group coaching sessions are open to anyone who wants to deepen their mindfulness practice with guidance from trained coaches. Through our personalized coaching services, you’ll gain practical tools, support, accountability, and shared insight to help you bring mindfulness into your daily life. Our DBT journeys are based on a DBT skill series jointly developed with Dr. Allison Ventura of the University of Florida Health. Our mindfulness journey provides a structured, recovery-oriented approach.  

Remember: Mindfulness starts with awareness, but it grows through practice. Take your first mindful step today. 

Reach out to coaching@peersupportfl.org or visit: www.pscflcoach.com/tnc.