Mastering DBT Mindfulness “How” Skills: One-Mindfully Explained
Learn how to apply DBT mindfulness how skills in daily life by practicing the essential One-Mindfully technique.
Last month, we explored the first “How” skill of DBT Mindfulness: Acting Nonjudgmentally. This month, we’re focusing on the second “How” skill—One-Mindfully. These columns are part of a DBT primer, designed to introduce you to essential practices that increase joy and reduce suffering.
What Is “One-Mindfully”?
One-Mindfully means doing one thing at a time with full awareness. It sounds simple, but in a world full of distractions, it takes real practice. Our attention is often split—between tasks, screens, and racing thoughts about the past or future. While divided attention is common, it keeps us from fully engaging with the present.
Why It Matters
Mindfulness isn’t just about being aware—it’s about being actively aware. When we practice One-Mindfully, we anchor ourselves in the now, creating space for clarity, calm, and joy. This focused awareness builds the foundation for other DBT skills and helps us respond more effectively to emotions and challenges.
How to Practice
Being One-Mindful has two parts:
- Be fully present.
- Do one thing at a time.
Try it with simple tasks:
- Washing dishes: Focus on each plate. Feel the water, the texture, the movement. When your mind wanders, gently bring it back.
- Making coffee: Notice each step—the sound of the machine, the smell of the grounds, the warmth of the mug. Treat the moment as meaningful.
If you feel resistance or distraction, notice that too. Mindfulness includes being present with your discomfort. Over time, this skill helps you stay grounded—even in moments of emotional intensity.
What’s Next
In our next column, we’ll explore the third “How” skill: Effectively. Until then, keep practicing One-Mindfully—one moment at a time.
Adapted from Marsha Linehan’s DBT Skills Training Manual, Second Edition.
Shannon Calder, PhD, LMFT is the Clinical Program Manager for Casa Pacifica’s Camino a Casa RTC/PHP/IOP programs.
Shannon Calder, LMFT, PhD
Clinical Program Manager
Shannon Calder, Ph.D., LMFT, serves as Clinical Program Manager for Camino a Casa. An expert in mental health assessment, crisis intervention and clinical supervision, Shannon began her career in psychiatric hospitals and addiction treatment centers and joined Casa Pacifica in 2012 as a doctoral practicum student. Over the years, Shannon has held key roles at the agency including serving on the Crisis Intervention Response team and its commuity-based Wraparound program. Prior to Camino a Casa she served as Clinical Program Manager for Cliffside Malibu, overseeing the Sherman Oaks Outpatient adult program.
Shannon earned her PhD in Clinical Psychology and her MA in Counseling Psychology from Pacifica Graduate Institute.
About Camino a Casa
Casa Pacifica is the largest non-profit provider of children’s and adolescent mental health services in Ventura and Santa Barbara Counties. The agency’s Camino a Casa program, available to clients with private insurance, provides behavioral health care to youth ages 12-17 who struggle with emotional dysregulation and high-risk behaviors that jeopardize their safety at home, school and/or community.
Intensive short-term residential treatment, partial hospitalization, intensive outpatient and in-home behavioral health services comprise Camino a Casa’s full continuum of adolescent mental health care.
Learn more at www.caminoacasa.org
Contact Us
800-366-4000