According to Dialectical Behavior Therapy (DBT), doing activities that make us feel confident and accomplished, even small tasks, fall under a category of skills called “Build Mastery.”
I decided that even though I felt like lying in bed all day, I’d get some tasks accomplished. I know from the past that practicing this skill does help me to feel better than does giving into the temptation to be a bed dweller.
- This morning I completed a writing assignment that was difficult, and I honestly expressed my limitations around the assignment.
- I went to the auto supply store, picked up some windshield wiper fluid, and added it to my car. This may not sound like a big thing, but I had the option to go to the car repair shop and have them do it for me, and I instead took a moment to figure out where the fluid went and did it on my own.
When I got home, I prepared a yummy dinner for my significant other and I. He is a carnivore, and I am a vegetarian, so I had to make some parts separately. I got to engage my Rational Mind in this process. Taking the time to make the meat and meat-free portions was also an act of self-care for me and an act of contributing toward my boyfriend.
- I washed the dishes
- I continued my organization project in the laundry room.
- I started a spreadsheet project that is very detailed and which again required me to engage my Rational Mind
All in all, although I didn’t save the world or cure any diseases, I accomplished the tasks I set out to do, and I feel good about that. Tonight I can enjoy my TV programs without pestering guilt about sitting or lying around all day doing nothing. I chose to Build Mastery (while also practicing Opposite Action).
What simple way(s) can you build mastery today? What activities are on your to-do list that, although you may not feel like it, you can go ahead and do to feel a sense of accomplishment?
Thanks for reading.