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  • Weekly Practice Assignments

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    Download your Diary Card Here


    WEDNESDAY CLASS – 8:30am to 10:30am

    Class Date: April 11, 2024

    Module: Mindfulness

    Skills: Goals, States of Mind and What Skills

    Weekly Skills Practice: 

    • Diary Card
    • Start a daily mindfulness practice
    • Asking yourself, “Is this Wise Mind” (exercise 5 on p. 52), 2x.
    • Practice Mindfulness of Others (p. 184), 3x. Try to practice at least one activity from observe, describe, participate.

    WEDNESDAY CLASS – 6:00 pm to 8:00 pm

    Class Date: April 11, 2024

    Module: Mindfulness (for Distress Tolerance Module)

    Skills: What is Mindfulness? / States of Mind / What Skills

    Weekly Skills Practice: 

    • Diary Card
    • Choose one activity that you do every day and work on doing that activity mindfully
    • Make a list of signs of being in emotion mind
    • Worksheet 2A (page 79): Practice 1 observe or describe or participate activity each day and record it on the Worksheet


    Class Date: April 16, 2024

    Module: Distress Tolerance

    Skills: Pros and Cons, TIPP Skill

    Weekly Skills Practice: 

    • Diary Card
    • Write out pros and cons for one of your target behaviors in DBT. Come up with a way to save the list in a way that you will remember it.
    • Practice each of the TIPP skills at least once this week