Mindfulness
Everyday Mindfulness Planner
Apply mindfulness skills to everyday activities—plan the task, choose a What/How skill focus, and reflect on the impact.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Choose the Activity
Select a routine moment (eating, commuting, emailing, chores) that you will do mindfully today.
2
Set Skill Intentions
Decide which What and How skills you will emphasize (e.g., Observe + Non-judgmentally).
3
Engage Mindfully
Carry out the activity with full attention. Notice sensory details, thoughts, emotions, and urges as they arise.
4
Reflect and Adjust
Log what went well, where you drifted, and how you will re-approach the activity tomorrow.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Mindful dishwashing
You chose dishwashing, focused on Observe and One-mindfully, noticed warmth of water and scent of soap. When mind wandered to work email, you returned to sensations.
Mindful email check
You set the intention to Describe and Effectively respond. You read one message at a time, labeled emotions (“annoyed”), and responded with clarity instead of rushing.
Practice Activity
Plan four everyday activities this week to practice mindfulness. Rotate the skills you emphasize.
What activity did you choose and which skills were you practicing?
What details did you observe or describe during the task?
Where did your attention drift, and how did you return?
What did you learn about doing everyday moments mindfully?
Want to practice mindfulness with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha