Mindfulness
Mindfulness Attention Builder
Strengthen attentional control by tracking distractions, labeling them, and gently returning to your anchor.
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 Your Anchor
Select a focus point such as breath, ambient sound, or a tactile sensation that you can return to during practice.
2
Spot Distractions
During practice, jot down each distraction (thought, feeling, noise) with a quick label like “planning,” “worry,” or “itch.”
3
Return with Kindness
Each time you notice a distraction, gently guide attention back to the anchor without frustration.
4
Plan Adjustments
Review the distraction patterns after practice. Decide what helps you stay present—shorter sessions, different anchor, supportive environment.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Morning sit
Anchor: belly breathing. Distractions: grocery list, itch on arm, self-criticism. You labeled each, returned to breath, and realized a shorter first session reduces restlessness.
Mindful walking
Anchor: sensation of feet. Distractions: music lyrics, cars, urge to check phone. You practiced labeling “sound,” “urge,” and reconnected with each step.
Practice Activity
Complete three attentional control sessions this week, tracking distractions and returns.
What anchor did you choose for each session?
List the most common distractions and the labels you used.
How did you guide attention back without judgment?
What adjustments will support stronger focus next time?
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