It’s not news to many of you that I subscribe to Amanda Smith’s MDL: My Dialectical Life — a daily email with DBT (Dialectical Behavior Therapy) skill reminders and ideas that keep me motivated and on my toes as I continue to build a life worth living — one of the core goals in DBT.
Being mindfully effective means doing what works.
If you’re just learning DBT or are a lifelong learner, you may find some of the ideas for more skillful implementation to be helpful.
* use bathtub crayons in the morning to write down the skills you’ll be using that day
* wear a Marsha Linehan is my Homegirl t-shirt
* start a cool DBT blog
* create a collage of pictures that remind you of DBT skills
* write a song about your favorite skill
* make a photo book of ways to distract and self-soothe
* put sticky notes with DBT skills on your bathroom mirror
* find someone to practice DEAR MAN, GIVE, and FAST with
* make a DBT skill necklace or bracelet using letter beads
* start keeping a diary card again*
* create your own DBT stickers and put them on your school notebooks
* challenge a friend to see who can use the most skills in one week
* make DBT salt dough ornaments to hang in front of a window
* teach the DBT skills to someone else
* paint a smiley face on your bedroom wall to remind yourself to half smile
* record your own mindfulness meditation
* keep a self-soothe kit in your car or office
* cross stitch DBT skills onto your pillowcases
* create a video demonstrating your favorite skill
* buy or borrow books about DBT and mindfulness
* write a WRAP and include your DBT skills
* start a Twitter account and follow other people who are interested in DBT
How will you add a little more DBT into your life today?
If you made a decision to be mindfully effective today, circle or mark this skill on your DBT diary card. This skill is a part of Mindfulness.
Congratulations on taking a step towards creating a life worth living today!