WithMarsha
DBT worksheet export
Participate Skill
Participate invites you to throw yourself into the present activity wholeheartedly—losing self-consciousness and letting wise mind guide the next step.
What this worksheet is for
Participate invites you to throw yourself into the present activity wholeheartedly—losing self-consciousness and letting wise mind guide the next step.
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: participate worksheet
Worksheet type: Secondary worksheet
How to practice it
Commit to the Moment
Decide to be all-in with the activity at hand, whether it’s a conversation, meal, workout, or DBT skill practice.
Sync Body and Mind
Match your posture, facial expression, and attention to what you are doing. Put down distractions and align your actions with the task.
Let Wise Mind Lead
Trust the combination of emotion and logic. Respond spontaneously from that place instead of overthinking or second-guessing.
Stay in Flow
If you notice self-conscious thoughts (“I look silly” or “I’m doing it wrong”), acknowledge them, release them, and re-engage with the activity.
Real-world examples
Therapy skills group
During role-play you commit to acting out the script, make eye contact, and respond naturally, even if you feel awkward. Participation helps the rehearsal stick.
Quality time with a friend
You silence your phone, laugh at the story being told, and share your own experience without holding back. Being fully in it deepens the connection.
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 meaningful daily activity to practice full participation. Note what shifts when you remove autopilot or self-consciousness.
Reflect and write
What activity did you choose and why?
How did you align your body and attention with the moment?
What thoughts tried to pull you out of participation?
How did engaging fully change the outcome or feeling?