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What & How Skills Practice
Review how you applied the What skills—Observe, Describe, Participate—and the How skills—Non-judgmentally, One-mindfully, Effectively—in a specific moment.
What this worksheet is for
Review how you applied the What skills—Observe, Describe, Participate—and the How skills—Non-judgmentally, One-mindfully, Effectively—in a specific moment.
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 what how skills worksheet
Worksheet type: Support worksheet
How to practice it
Observe
Recall the situation you are reviewing. Notice if you used your senses to stay present with the experience or if you drifted into autopilot.
Describe
Identify whether you named what you noticed without judgments. Replace labels like “awful” with factual statements such as “my chest tightened.”
Participate
Consider how fully you engaged. Did you throw yourself into the moment, or did self-conscious thoughts pull you out?
Non-judgmentally
Rate how well you removed “should,” “good,” or “bad” from the experience. Translate judgments into observations.
One-mindfully & Effectively
Assess whether you focused on one thing at a time and chose actions that moved you toward your goal.
Real-world examples
Morning commute
You replayed yesterday’s argument instead of noticing the drive. When you spotted the loop, you named “thinking about yesterday,” returned to observing the road, and shifted into effective planning for today’s meeting.
Leading a team meeting
You noticed your face heating up when challenged. You silently labeled “anxiety,” breathed, and restated your point calmly—staying one-mindful and effective.
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
Pick one situation from today. Rate each What/How skill (0 = not used, 5 = used consistently) and plan a refinement.
Reflect and write
What situation are you reviewing?
How did you Observe, Describe, and Participate? Include a rating for each.
Where did judgments or multitasking creep in?
What effective adjustment will you try next time?