Weekly Practice Assignments

  • Class Date: October 23, 2025

    Module: Emotion Regulation 

    Skills: Decision Tree, Problem Solving

    Weekly Skills Practice:

    • Diary Card

    • Practice problem solving at least once this week, and follow all the steps on Emotion Regulation Handout 19.

  • Class Date: October 22, 2025

    Module: Emotion Regulation

    Skills: PLEASE

    Weekly Skills Practice: 

    • Diary card

    • Pick two areas of PLEASE to work on this week and identify a specific goal for each area.

    • Track your progress for PLEASE skills on Emotion Regulation Worksheet 14 (p. 303).

    • Work on developing a routine with the ABC-PLEASE skills and practicing them a little bit everyday. Track your efforts for ABC on Emotion Regulation Worksheet 13 (p. 302) or use your own tracking system. The goal is to mindfully do a short term positive event, work on a goal based on your values, build mastery, practice cope ahead plans, and take care of your body - at least once each day.

  • Class Date: October 22, 2025

    Module: Emotion Regulation/ Core Mindfulness Skills

    Skills: Wise Mind, What Skills

    Weekly Skills Practice: 

    • Diary Card

    • Write out a nonjudgmental description of an event that prompted an emotion. Do two of these on Mindfulness Worksheet 5, old book p. 88, new book p. 70.

    • Using Mindfulness Handout 5C for help, identify 2 times that you were effective this week & log them on Mindfulness Worksheet 5B (old book pp. 90-91, new book pp. 74-75).

    • Complete at least one skill per day on Worksheet 5B (pages above) including nonjudgmental and one-mindfully skills practice.

  • Class Date: October 23, 2025

    Module: Mindfulness

    Skills: How Skills

    Weekly Skills Practice: 

    • Diary Card

    • Download  the app How We Feel and use it this week to track emotions at least 1-2 times a day.  In the app you can even log your sleep, exercise and meditation time and it will graph patterns in your emotions with that data OR Name two emotions a day on your diary card that you observe this week.

    • Complete the worksheet on being an emotion scientist (Worksheet was emailed to you)

      • Practice NONJUDGMENTAL stance of your emotions and get curious about what prompts them.

      • Practice ONE-MINDFULLY and get curious about emotion sensations.  See if you can one-mindfully pay attention to one sensation of an emotion each day.  Use a beginner's mind to get curious.

      • Practice EFFECTIVELY and get curious about emotion urges.  Discern whether the emotion urge is effective or ineffective and why. 


  • Class Date: October 23, 2025

    Module: Mindfulness

    Skills: How Skills

    Weekly Skills Practice: 

    • Diary Card

    • Complete Emotion Scientist Practice worksheet (emailed), following the instructions:

      • Download the app How We Feel and use it this week to track emotions at least 1-2 times a day OR name two emotions per day.

      • Practice NONJUDGMENTAL stance of your emotions and get curious about what prompts them. 

      • Practice ONE-MINDFULLY and get curious about emotion sensations. See if you can one-mindfully pay attention to one sensation of an emotion each day. Use beginner’s mind to get curious.

      • Practice EFFECTIVELY and get curious about emotion urges. Discern whether the emotion urge is effective or ineffective and why.