Effectively

When the perfect response is also the unworkable one. It’s one of the DBT mindfulness skills, and the skills picker can route a client here in the moment.

Not sure this is the right skill?

The free DBT skills picker asks what’s happening right now and routes to a skill to try.

Open the skills picker

When to reach for Effectively

When the perfect response is also the unworkable one.

How to practice Effectively

Identify the small move that's available, not the big right one that isn't.
Don't wait for ideal conditions. Don't wait for an apology. Don't wait at all.
Take the small move that gets you 5% closer.
Repeat. Effective is a sequence, not a single perfect step.

If it doesn’t help: the DBT skills picker routes next to Non-Judgmentally. Different skills land for different people and moments — trying the next-best fit is part of the method, not a failure.

Tracking Effectively on a diary card

Whether a client used Effectively — and whether it helped — is exactly what a DBT diary card captures. Recording skill use day by day is how you see, in session, whether mindfulness skills are generalizing.

Track skill use for free

Build a custom diary card that tracks the skills you’re working on, or track it digitally in Theracharts.

Build a diary card All DBT skills

FAQ

What is Effectively in DBT?

Effectively is a DBT mindfulness skill. When the perfect response is also the unworkable one.

When should I use Effectively?

Reach for effectively when the perfect response is also the unworkable one.

In crisis? Call or text 988 (Suicide & Crisis Lifeline, US) — free, confidential, 24/7. This page is educational and is not therapy, diagnosis, or a substitute for professional care.