One-Mindfully

When you're scattered, half-present, doing five things badly. 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 One-Mindfully

When you're scattered, half-present, doing five things badly.

How to practice One-Mindfully

Pick the one thing that matters most right now. Just one.
Close everything else. Phone face-down, tabs closed, body still.
Do that one thing. When you finish, then pick the next.
If your mind wants to multitask, treat the urge like noise. Stay on the one.

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

Tracking One-Mindfully on a diary card

Whether a client used One-Mindfully — 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 One-Mindfully in DBT?

One-Mindfully is a DBT mindfulness skill. When you're scattered, half-present, doing five things badly.

When should I use One-Mindfully?

Reach for one-mindfully when you're scattered, half-present, doing five things badly.

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.