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Page 4 of 4
Practice Assignments
Over the next few days, look for opportunities to practice Effectively. There are many situations that you can do things the way you'd prefer. But look for opportunities to do things someone else's way, when it would be more effective to do it their way.
At least once a day, catch yourself doing something mindlessly and focus your attention on the task at hand. If you need to, grab a small notepad and jot the distracting thought down, then leave it in the notepad. You can come back to it later. Get back to whatever it was you were doing and give it your full attention.
Take out a piece of paper, notepad or index card. Every day, note the date and list which of the six Mindfulness skill's you've used that day. Did you Observe, Describe, Consciously Participate. Did you do them one-mindfully (full attention), Effectively (getting it done, not necessarily the "best" way, but the most effective way), and Non-Judgmentally (allowing things to be as they are, not as you judge them to be)?
As a useful reference, you may wish to check out the Mindfulness Cheat Sheet.
When you're ready to move on go to: Section 5 - Distress Tolerance Overview.
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