Mindfulness
Mindfulness Practice Log
Track your daily mindfulness practice, what you noticed, and how it influenced emotion, urges, or effectiveness.
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
Set the Practice
Record the date, time, and setting. Name the mindfulness exercise you planned (breath count, senses scan, wise mind, etc.).
2
Note the Experience
Capture what happened during the practice—sensations, thoughts, distractions, emotions, or shifts in body tension.
3
Reflect on Learning
Describe what you learned about your mind. Did returning attention get easier? What skill was most helpful?
4
Connect to Outcomes
Identify any impact on urges, mood, or effectiveness afterward. Even “no change” is useful data.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Lunch break breathing
You logged a five-minute breath practice in the park. Distracting emails popped up in your mind; you labeled them “thinking” and returned to breath. Afterward, you felt less keyed up for afternoon calls.
Bedtime body scan
You tracked a nightly body scan. Noted restless legs and a racing mind; learned that adding progressive muscle relaxation helped you fall asleep faster.
Practice Activity
Complete a mindfulness log entry for three consecutive days. Use the same or different practices.
What practice did you use each day (include time and place)?
What did you notice during each session?
How did the practice affect emotions, urges, or sleep?
What adjustments will you make to strengthen your routine?
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