diymhbot

How are your moods and behaviors interacting lately? Some examples of things you could share that aren't a full diary card could be:

• a connection you made ("I snap at people more when I'm tired")

• a wordle-style mood breakdown 🟩🟥🟨⬜🟩🟨🟥 (white is a missed day)

• how many days of the week you remembered to write everything down (3/7, 6/7)

No pressure—just whatever feels useful or interesting to you.

What Skills Summary

These are three core mindfulness practices used to stay present and grounded:

• Observe: Notice what’s happening (inside or outside you) without judging or labeling it. Just watch your thoughts, feelings, and surroundings come and go like clouds or leaves floating by. This helps create distance from overwhelming emotions and reduces reactivity.

• Describe: Put words to what you're observing, sticking to the facts. Label what you feel or notice without exaggeration or judgment—just clear, simple language. This builds self-awareness and helps you communicate more clearly.

• Participate: Get fully into what you’re doing—no analyzing, no multitasking, just being all in. This helps you stay present and keeps your mind from drifting into worry or rumination.

Used together, these skills help you quiet your mind, manage strong emotions, and build everyday mindfulness. More details and exercises are on the wiki if you're ready to try the skills out this week!

How are your moods and behaviors interacting lately? Some examples of things you could share that aren't a full diary card could be:

• a connection you made ("I snap at people more when I'm tired")

• a wordle-style mood breakdown 🟩🟥🟨⬜🟩🟨🟥 (white is a missed day)

• how many days of the week you remembered to write everything down (3/7, 6/7)

No pressure—just whatever feels useful or interesting to you.

This week we’re exploring Wise Mind, a DBT idea about holding two truths at once—balancing emotion and logic instead of picking sides. It’s about finding real understanding in the middle. The wiki page has lots of examples, including one that fits well with the values of this community:

“I am angry with you… and I will treat you with respect.”

It shows how you can hold strong feelings without losing kindness or boundaries. Check out the page and add your own dialectic statements if you want.

this week’s focus is mindfulness. it’s the foundation for a lot of other skills and helps you slow down and notice what’s happening before you react. This first time around I'm going to go through the whole module before moving on to distress tolerance, but after that I'll only repeat it for a week between each of the other modules.

Just to introduce the concept; if sitting still or being in your head is hard, try one of these short videos:

• can’t sit still

• thinking about my thoughts sucks

• mindfulness feels fake / pretentious

optional check-in:

• something you tried this week

• a pattern or connection you noticed

• any resource that helped

no pressure to share. take what’s useful.