Mindfulness
Mindfulness Weekly Review
Review a full week of mindfulness practice—identify patterns, celebrate wins, and target your next growth edge.
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
Summarize the Week
List each practice you completed, including duration and primary skill focus.
2
Spot Patterns
Highlight trends—times of day that worked, triggers that derailed practice, or skills that felt strongest.
3
Identify Growth Areas
Note where you want to stretch next week (e.g., longer Observe sessions, more non-judgmental language, mindful transitions).
4
Plan Next Steps
Set concrete goals for the coming week (number of practices, new contexts, Wise Mind check-ins).
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Week of morning sits
You logged five ten-minute morning sits; noticed midweek dip. Pattern: best focus after light stretching. Growth: add compassionate phrases when judging yourself.
Mindfulness on the go
You practiced Observe during commutes and Non-judgmentally during meetings. Learned afternoons need a reminder alarm. Next week goal: add a Wise Mind pause before evening texts.
Practice Activity
Complete a weekly review each Sunday. Use it to set three mindfulness goals for the coming week.
What practices did you complete this week (include skill focus)?
What patterns or obstacles did you notice?
Which skill needs more attention next week?
What specific goals will you commit to?
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.
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