WithMarsha

DBT worksheet export

Mindfulness

Mindfulness of Current Thought

Practice mindfulness of a single thought—watch it arise, stay curious, and let it pass without getting hooked.

What this worksheet is for

Practice mindfulness of a single thought—watch it arise, stay curious, and let it pass without getting hooked.

How to use it

Read the full skill once before writing.
Use the examples below to spot where it fits real life.
Complete the reflection page using the answers you already typed or by writing directly on the PDF.

At a glance

Primary topic: mindfulness of current thought worksheet

Worksheet type: Support worksheet

How to practice it

Select the Thought

Choose a single thought that is present right now (e.g., “I’m going to fail,” “They’re upset with me”).

Observe Without Judgment

Notice the thought’s words, images, and tone. Describe it as “I’m having the thought that…” instead of assuming it is true.

Track Body and Emotion

Gently scan how the thought shows up in your body—tight chest, clenched jaw, warm cheeks—and note any emotions or urges.

Let the Thought Come and Go

Visualize the thought floating by on a cloud or leaf. If it returns, greet it and watch it pass again.

Real-world examples

Presentation jitters

Thought: “Everyone will think I’m incompetent.” You pictured the sentence on a marquee, noticed a stomach knot, labeled it “fear,” and breathed until the marquee dimmed.

Relationship worry

Thought: “They’re mad at me.” You said, “I notice I’m having the thought they’re mad,” felt shoulders tense, and visualized releasing the thought like a balloon.

Before you write

Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.

Worksheet activity

Practice Activity

Complete a mindfulness of current thought exercise once per day for a week.

Reflect and write

What thought did you work with today?

How did you describe it without judgment?

What body sensations or emotions accompanied it?

How did the thought shift after observing it for a few minutes?

WithMarsha

DBT worksheet export

Mindfulness

Mindfulness of Current Thought

Practice mindfulness of a single thought—watch it arise, stay curious, and let it pass without getting hooked.

What this worksheet is for

Practice mindfulness of a single thought—watch it arise, stay curious, and let it pass without getting hooked.

How to use it

Read the full skill once before writing.
Use the examples below to spot where it fits real life.
Complete the reflection page using the answers you already typed or by writing directly on the PDF.

At a glance

Primary topic: mindfulness of current thought worksheet

Worksheet type: Support worksheet

How to practice it

Select the Thought

Choose a single thought that is present right now (e.g., “I’m going to fail,” “They’re upset with me”).

Observe Without Judgment

Notice the thought’s words, images, and tone. Describe it as “I’m having the thought that…” instead of assuming it is true.

Track Body and Emotion

Gently scan how the thought shows up in your body—tight chest, clenched jaw, warm cheeks—and note any emotions or urges.

Let the Thought Come and Go

Visualize the thought floating by on a cloud or leaf. If it returns, greet it and watch it pass again.

Real-world examples

Presentation jitters

Thought: “Everyone will think I’m incompetent.” You pictured the sentence on a marquee, noticed a stomach knot, labeled it “fear,” and breathed until the marquee dimmed.

Relationship worry

Thought: “They’re mad at me.” You said, “I notice I’m having the thought they’re mad,” felt shoulders tense, and visualized releasing the thought like a balloon.

Before you write

Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.

Worksheet activity

Practice Activity

Complete a mindfulness of current thought exercise once per day for a week.

Reflect and write

What thought did you work with today?

How did you describe it without judgment?

What body sensations or emotions accompanied it?

How did the thought shift after observing it for a few minutes?