One-Mindfully

Definition

One-Mindfully is a core mindfulness skill in Dialectical Behavior Therapy (DBT). It means focusing your attention on one thing at a time, fully immersing yourself in the present moment without distraction.

It teaches you to be fully engaged in what you’re doing rather than dividing your awareness between multiple activities or thoughts.

Purpose

Used to:

• Reduce overwhelm and stress.
• Improve concentration and effectiveness.
• Break patterns of multitasking or dissociation.
• Promote a sense of calm and clarity.
• Help with emotion regulation by anchoring in the present.

When to Use

Use One-Mindfully when:

• You are distracted or scattered.
• You notice you’re doing several things at once without awareness.
• You want to savor an experience.
• You feel anxious and need to ground yourself.
• You are practicing any other DBT skill and need to focus.

When Not to Use

Avoid using One-Mindfully if:

• You are in an emergency requiring divided attention.
• You are dissociating severely and need to reorient with grounding first.
• You feel unsafe and need to be aware of multiple factors.

How-To

1. Pick One Activity: Choose something to focus on (e.g., washing dishes, eating, breathing).
2. Direct Your Attention: Bring your mind fully to the chosen activity.
3. Let Go of Distractions: If your mind wanders, gently return focus without judgment.
4. Repeat as Needed: Every time you drift away, come back to the present.

Tips & Variations

• Use your senses: Notice sights, sounds, textures, smells, and tastes.
• Pair with Describe: Put words to what you’re experiencing to anchor your attention.
• Practice during routine tasks: Walking, showering, eating.
• Watch out for: Criticizing yourself when your mind drifts—wandering is normal.

Example

While drinking her morning coffee, Priya decided to practice One-Mindfully. She focused on the warmth of the mug, the aroma, and the taste of each sip. Each time she thought about her to-do list, she gently brought her attention back to the coffee.

Inventor / Origin

One-Mindfully is part of the DBT mindfulness module created by Marsha M. Linehan, PhD. It integrates Zen Buddhist principles of single-pointed concentration and cognitive-behavioral strategies for focus.

Related Skills

• Observe: Notice what’s happening.
• Describe: Put experiences into words.
• Nonjudgmental Stance: Avoid labeling experiences as good or bad.
• Participate: Immerse yourself fully.

Limitations

May not be effective if:

• You are in a highly stimulating or unsafe environment.
• You are emotionally dysregulated and need grounding before focusing.
• You feel compelled to avoid the present due to trauma triggers.

Evidence Base

Research indicates practicing One-Mindfully:

• Increases attention and working memory.
• Reduces rumination and anxiety.
• Enhances emotion regulation and distress tolerance.
• Improves daily functioning and overall well-being.

Further Reading

• DBT Skills Training Handouts and Worksheets by Marsha Linehan
• One-Mindfully Practice Exercises
• Mindfulness Skills in DBT (Behavioral Tech)

References

• Linehan, M.M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. New York: Guilford Press.
• Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.