Mindfulness
Observe Skill
Observe invites you to notice what is happening inside and around you without getting hooked—simply take in the experience with your five senses and inner awareness.
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Quick answer
What this DBT worksheet helps you do
The Observe worksheet helps you notice sensations, emotions, and thoughts without getting hooked, which makes it easier to respond instead of react.
Best for: Starting mindfulness practice or grounding before you move into a more active DBT skill.
Evidence base: Linehan DBT Skills Training Manual
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Arrive in the Moment
Pause and anchor your attention. Sit or stand still, take a slow breath, and feel contact points like your feet on the floor or hands on your lap.
2
Scan Your Senses
Notice one sense at a time—what you see, hear, smell, taste, and touch. Let each sensation register without naming it good or bad.
3
Notice Inner Experience
Observe bodily sensations, emotions, and thoughts arising. Imagine you are narrating a documentary—simply recognize what shows up.
4
Stay with What Is
Keep watching as the moment shifts. When attention wanders, gently return to observing the next sensation or thought without judgement.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Morning coffee reset
You feel anxious before work. You pause with your mug, noticing the warmth in your hands, the aroma of beans, the hum of the fridge, and the tightness in your chest. You simply observe each detail until the worry eases.
Waiting room nerves
Sitting in a doctor’s office, you observe the sound of papers rustling, the texture of the chair, your heartbeat, and the thought “I hope it’s quick.” Observing keeps the nerves from spiraling.
Practice Activity
Choose a daily routine moment (commute stoplight, brushing teeth, meal break) to practice observing. Repeat the exercise across three different days.
What physical anchor helped you arrive in the moment?
List specific sensations you noticed from at least three senses.
Which thoughts or emotions surfaced as you observed?
How did returning to observation change the experience?
Keep going with related DBT guidance
Use this worksheet as a starting point, then connect it to a deeper explainer or a higher-level skill hub.
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