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DBT worksheet export
One-Mindfully Skill
The One-Mindfully worksheet helps you focus on one task, one sensation, or one conversation at a time so attention stops scattering everywhere.
What this worksheet is for
One-Mindfully means doing one thing at a time with full attention—letting go of multitasking so you can stay present and effective.
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: one mindfully dbt worksheet
Worksheet type: Priority worksheet
Best for: Stress, distraction, multitasking fatigue, and anyone who needs a concrete mindfulness drill that fits everyday life.
How to practice it
Choose One Target
Decide what you are doing right now—listening, eating, writing, resting. Name it clearly to yourself.
Remove Distractions
Close extra tabs, silence notifications, and shift posture so your body supports the single task.
Stay with the Task
Immerse yourself in the activity. When other thoughts appear, note them briefly and return to what you are doing.
Restart Without Judgment
If you drift, gently begin again. Each return builds mindfulness skills—no need to criticize yourself.
Real-world examples
Email triage
Instead of bouncing between messages, you focus on one email at a time—read, respond, archive—before moving on. Productivity and accuracy improve.
Mindful meals
You eat lunch without scrolling, noticing textures and flavors. Staying one-mindful helps you honor hunger cues and enjoy the meal.
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
Plan two one-mindful moments today—one short (2–3 minutes) and one longer (10+ minutes).
Reflect and write
What was your short one-mindful activity and how did you set it up?
Describe the longer activity and any distractions you removed.
When your attention drifted, how did you restart?
What benefits did you notice from doing one thing at a time?