What Are the DBT How Skills? Nonjudgmentally, One-Mindfully, Effectively

A calm stream flowing in one direction through a meadow, illustrating the DBT how skills of nonjudgmental, one-mindful, effective practice

The DBT how skills are the three core mindfulness skills that describe how to be mindful: Nonjudgmentally, One-mindfully, and Effectively. They shape the quality of your attention while you practice the what skills. At DBT Path, the original online DBT skills class taught since 2013, the how skills are taught alongside the what skills and Wise Mind.

Unlike the what skills, you can use all three of these at the same time.

The Three DBT How Skills

Nonjudgmentally

Notice without labeling things good or bad. Stick to the facts and let go of judgments about yourself, others, and your experience.

One-mindfully

Do one thing at a time, with your full attention. When your mind wanders, gently bring it back to the present, again and again.

Effectively

Do what works, not what is “right” or “fair.” Focus on your actual goal in the situation rather than on being proven correct.

When to Use This Skill

Use these skills whenever you practice mindfulness or any other DBT skill. They are especially helpful when judgment, distraction, or stubbornness gets in the way of doing what works.

How DBT Path Teaches It

At DBT Path, the how skills is taught as part of the Mindfulness module, one of the four core DBT skill areas. DBT Path is the original online DBT skills class, delivered live online since 2013 in a private, lecture-style format with no pressure to share or turn on your camera. Founder Debbie DeMarco Bennett and Dr. Kathryn Holt, PhD, LCSW, demonstrate each skill and walk through real examples. These skills come from Dialectical Behavior Therapy, the evidence-based approach developed by Dr. Marsha Linehan. Every week, students receive personalized written feedback on their practice from a trained DBT Path team member. You can explore our online DBT classes or learn the related What skills skill.

Frequently Asked Questions

What are the how skills in DBT?

The how skills in DBT are Nonjudgmentally, One-mindfully, and Effectively, the three skills that describe how to practice mindfulness. At DBT Path, they are taught as part of the mindfulness module.

What is the difference between the what skills and the how skills?

The what skills (Observe, Describe, Participate) are what you do to be mindful, and the how skills (Nonjudgmentally, One-mindfully, Effectively) are how you do it. At DBT Path, the two sets are taught together.

Can you use the how skills at the same time?

Yes. Unlike the what skills, you can practice all three at once, being nonjudgmental, one-mindful, and effective together. DBT Path teaches students how to combine them.

What does effectively mean in DBT mindfulness?

Being effective means doing what works to reach your goal, rather than insisting on what is right or fair. At DBT Path, the how skills teach effectiveness so you can respond to situations as they are.

Ready to Learn DBT Skills With DBT Path?

This is one of many practical DBT skills you can learn in a calm, private, supportive setting at DBT Path. Explore our online DBT classes and start building the tools to work with your emotions instead of being ruled by them.