Printable DBT Mindfulness Worksheets for Adults & Teens (PDF Download)

Mindfulness is the foundation of Dialectical Behavior Therapy (DBT). Before clients can regulate emotions, improve relationships, or tolerate distress, they first need the ability to notice thoughts, feelings, and sensations without judgment.

Our DBT mindfulness worksheets are designed for both teens and adults, making them flexible tools therapists can use in session or assign as homework.

Why Mindfulness is Essential in DBT

-It teaches awareness before action → clients pause instead of reacting impulsively.

-It strengthens self-regulation → noticing emotions early prevents escalation.

-It reduces judgment and shame → clients learn to observe without criticism.

-It builds a foundation for all other DBT skills (Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness).

DBT Mindfulness Skills (Two Core Sets)

1. The “What” Skills → What to do in the moment

-Observe → Notice internal and external experiences without changing them.

-Describe → Put words to what you notice (“I feel tension in my chest”).

-Participate → Engage fully in the present moment.

2. The “How” Skills → How to practice mindfulness effectively

-Nonjudgmentally → Notice thoughts/emotions without labeling them good or bad.

-One-Mindfully → Focus on one thing at a time.

-Effectively → Do what works in the moment, not what feels “right” or “wrong.”

Mindfulness Worksheets for Adults/Teens

People often need deeper reflective worksheets that tie mindfulness to coping strategies. Examples include:

-Thought Noticing Logs → Identify repetitive thought loops.

-Body Scan Maps → Track tension and physical sensations.

-Judgment vs. Nonjudgment Worksheet → Spot the difference between self-criticism and neutral observation.

How to Use These Worksheets in Session

1. Start with psychoeducation → Explain the role of mindfulness in DBT.

2. Practice one worksheet together → e.g., complete an Observe/Describe exercise in session.

3. Assign as homework → Ask clients to use the worksheet once per day.

4. Review progress → Discuss what felt easy, what felt hard, and refine.

Get DBT Mindfulness Worksheets

Includes:

• What Skills Worksheet (Observe, Describe, Participate)

• How Skills Worksheet (Nonjudgmentally, One-Mindfully, Effectively)

• Teen-Friendly Worksheets (5 Senses, Journaling)

• Deeper Reflection Worksheets (Thought Logs, Body Scan, Nonjudgment Practice)