15 Easy DBT Build Mastery Group Activities

General Instructions for Therapists

As you guide clients through the “Build Mastery” activities, the goal is to help them focus on developing competence in areas that matter to them. By improving skills and achieving mastery over time, clients can enhance their confidence and emotional resilience. Encourage clients to approach mastery with patience and to recognize small improvements along the way.

General Instructions for Clients

Today’s activities focus on practicing the skill of “Build Mastery.” The goal is to work on developing skills and abilities in areas that matter to you. By gradually improving your abilities, you’ll feel more confident and capable, which helps reduce stress and negative emotions.

These exercises will guide you through different ways to build mastery. After each activity, we’ll reflect on how it felt and how you can continue practicing these skills to feel more capable and in control.

What is the Build Mastery Skill in DBT?

The Build Mastery skill in Dialectical Behavior Therapy (DBT) focuses on developing competence and confidence by working on skills that matter to you. By consistently engaging in activities that challenge you and help you grow, you can increase your sense of control and emotional resilience. This skill encourages you to practice tasks, learn new things, and improve over time, which helps reduce feelings of helplessness and vulnerability to negative emotions.

15 Build Mastery Skill Activities

Activity 1: Setting Small, Achievable Goals

Intro to activity:
This activity helps clients practice setting small, realistic goals to build mastery gradually. By achieving smaller goals, clients can gain confidence and momentum toward bigger challenges.

How to practice this activity:

Prompt:
“We’re going to focus on setting small, achievable goals. The goal is to break down bigger tasks into smaller, manageable steps to help you build mastery over time.”

Preparation:
The therapist asks clients to think about an area in which they want to build mastery, such as learning a new skill or improving in a certain task. Clients are encouraged to break this area down into smaller, more achievable goals.

Guidance:
Therapist says: “Think about an area of your life where you’d like to improve, such as a skill you want to learn or a task you want to get better at. Now, practice breaking it down into smaller goals. For example, if you want to get better at cooking, start by mastering one simple recipe. Setting small, achievable goals can help you build confidence and competence over time.”

Experience:
Clients spend 5-10 minutes identifying one area where they want to build mastery and breaking it down into smaller goals. The therapist encourages them to focus on goals that feel manageable and realistic.

Observation:
Clients reflect on how they felt after setting smaller, achievable goals. Did breaking down the task make them feel more confident and in control?

Discussion:
After the activity, the therapist asks: “What did it feel like to set small, achievable goals? Did this practice help you feel more capable of building mastery over time?”

Reflection:
Reflect on how setting small goals can help you build confidence and competence. In a group, the therapist might ask: “How could practicing this skill help you approach larger challenges with more confidence?”

Activity 2: Practicing Something New

Intro to activity:
This activity helps clients practice learning something new to build mastery. By stepping out of their comfort zone and trying new activities, clients can develop new skills and increase their confidence.

How to practice this activity:

Prompt:
“We’re going to focus on learning something new. The goal is to try a new activity or skill that challenges you, helping you build mastery over time.”

Preparation:
The therapist asks clients to think about a new skill or activity they’ve always wanted to try but haven’t had the chance to learn. This could be something small or something more challenging.

Guidance:
Therapist says: “Think about something new you’ve wanted to try, whether it’s a hobby, skill, or activity. It could be learning how to draw, trying a new sport, or even practicing mindfulness. Start with something that interests you and feels manageable. Practicing new things helps you build mastery and confidence.”

Experience:
Clients spend 5-10 minutes identifying a new skill or activity they want to try. The therapist encourages them to take small steps toward learning this new skill.

Observation:
Clients reflect on how they felt after thinking about trying something new. Did focusing on learning something new make them feel excited or more confident?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan learning a new skill or activity? Did this practice help you feel more motivated to build mastery?”

Reflection:
Reflect on how trying new things can help you build confidence and competence. In a group, the therapist might ask: “How could practicing this skill help you develop a sense of mastery in new areas of your life?”

Activity 3: Celebrating Small Wins

Intro to activity:
This activity helps clients practice celebrating small wins to reinforce their progress. By acknowledging and celebrating small accomplishments, clients can build mastery and increase their confidence.

How to practice this activity:

Prompt:
“We’re going to focus on celebrating small wins. The goal is to recognize and celebrate the small achievements you make as you build mastery.”

Preparation:
The therapist asks clients to think about a recent small achievement or win they’ve experienced, whether it’s related to personal growth, work, or a hobby.

Guidance:
Therapist says: “Think about a recent small win you’ve had—something you’ve accomplished, no matter how small. Maybe it was completing a task at work or practicing a new skill. Now, practice celebrating that win by acknowledging the progress you’ve made. Celebrating small wins helps you build confidence and motivation to continue building mastery.”

Experience:
Clients spend 5-10 minutes reflecting on small achievements they’ve made recently and practicing ways to celebrate those wins. The therapist encourages them to focus on acknowledging their progress, even in small steps.

Observation:
Clients reflect on how they felt after celebrating small wins. Did acknowledging their progress help them feel more positive and motivated?

Discussion:
After the activity, the therapist asks: “What did it feel like to celebrate a small win? Did this practice help you feel more confident in building mastery?”

Reflection:
Reflect on how celebrating small wins can help you build mastery and confidence. In a group, the therapist might ask: “How could practicing this skill help you stay motivated and focused on your progress?”

Activity 4: Breaking Through Challenges

Intro to activity:
This activity helps clients practice pushing through challenges when building mastery. By facing and overcoming obstacles, clients can develop resilience and a stronger sense of competence.

How to practice this activity:

Prompt:
“We’re going to focus on pushing through challenges. The goal is to practice perseverance and resilience when faced with obstacles while building mastery.”

Preparation:
The therapist asks clients to think about a recent challenge they faced when trying to improve a skill or learn something new. Clients are encouraged to reflect on how they handled the challenge and how they might approach similar situations in the future.

Guidance:
Therapist says: “Think about a recent challenge or obstacle you faced when trying to build mastery. How did you handle that situation? Now, practice planning how you would push through challenges in the future. Overcoming obstacles helps you build resilience and develop a stronger sense of competence.”

Experience:
Clients spend 5-10 minutes reflecting on recent challenges and practicing ways to push through future obstacles. The therapist encourages them to focus on perseverance and problem-solving.

Observation:
Clients reflect on how they felt after thinking about pushing through challenges. Did focusing on resilience help them feel more capable of handling difficulties?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on overcoming challenges? Did this practice help you feel more prepared to push through obstacles while building mastery?”

Reflection:
Reflect on how breaking through challenges can help you build mastery and resilience. In a group, the therapist might ask: “How could practicing this skill help you feel more confident in facing obstacles in the future?”

Activity 5: Practicing Consistency

Intro to activity:
This activity helps clients focus on practicing consistency in their efforts to build mastery. By consistently working on a skill or task, clients can make steady progress and increase their competence.

How to practice this activity:

Prompt:
“We’re going to focus on practicing consistency. The goal is to make steady, regular efforts toward building mastery in a specific skill or area.”

Preparation:
The therapist asks clients to think about a skill or task they want to improve and how often they currently practice it. Clients are encouraged to set a consistent schedule for practicing that skill.

Guidance:
Therapist says: “Think about a skill or task you want to improve, and how often you currently practice it. Now, practice setting a consistent schedule for working on that skill, whether it’s daily, weekly, or another time frame that works for you. Consistency is key to building mastery and making steady progress.”

Experience:
Clients spend 5-10 minutes planning a consistent schedule for practicing a specific skill or task. The therapist encourages them to focus on creating a realistic and sustainable routine.

Observation:
Clients reflect on how they felt after planning a consistent schedule for practicing mastery. Did setting a routine help them feel more organized and in control?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan a consistent schedule for practicing a skill? Did this practice help you feel more committed to building mastery?”

Reflection:
Reflect on how practicing consistency can help you build mastery and confidence. In a group, the therapist might ask: “How could practicing this skill help you stay focused and make steady progress toward your goals?”

Activity 6: Setting Stretch Goals

Intro to activity:
This activity helps clients practice setting stretch goals, which are challenging but achievable targets that push them beyond their current abilities. By working toward stretch goals, clients can build confidence and mastery.

How to practice this activity:

Prompt:
“We’re going to focus on setting stretch goals. The goal is to set a challenging, but achievable, target that will help you push beyond your current abilities.”

Preparation:
The therapist asks clients to think about a skill they’ve been working on and identify a stretch goal—a target that challenges them to grow. Clients are encouraged to make the goal difficult enough to stretch their abilities but still realistic.

Guidance:
Therapist says: “Think about a skill you’ve been working on, and now set a stretch goal for yourself. This could be a more advanced version of what you’re already doing, something that requires more effort or focus. A stretch goal helps push you beyond your comfort zone, building mastery and confidence over time.”

Experience:
Clients spend 5-10 minutes identifying a stretch goal and planning how they will work toward achieving it. The therapist encourages them to focus on realistic steps they can take to reach the goal.

Observation:
Clients reflect on how they felt after setting a stretch goal. Did aiming for something more challenging help them feel more motivated to build mastery?

Discussion:
After the activity, the therapist asks: “What did it feel like to set a stretch goal? Did this practice help you feel more confident in your ability to grow and improve?”

Reflection:
Reflect on how setting stretch goals can help you build mastery. In a group, the therapist might ask: “How could practicing this skill help you take your abilities to the next level?”

Activity 7: Teaching Others

Intro to activity:
This activity helps clients practice teaching a skill they have mastered to others. By teaching, clients reinforce their own understanding and competence, while also helping others grow.

How to practice this activity:

Prompt:
“We’re going to focus on teaching others. The goal is to share your knowledge of a skill with someone else, which helps you reinforce your mastery and help others grow.”

Preparation:
The therapist asks clients to think about a skill they have already built mastery in and how they might teach that skill to someone else. Clients are encouraged to plan how they could share their knowledge in a simple and understandable way.

Guidance:
Therapist says: “Think about a skill you’ve mastered or are confident in, and how you could teach it to someone else. Teaching others helps you reinforce your own understanding and build even more confidence in your abilities. Practice planning how you would explain this skill to a friend, family member, or group.”

Experience:
Clients spend 5-10 minutes planning how they would teach a skill they’ve mastered to someone else. The therapist encourages them to focus on making the skill easy to understand for others.

Observation:
Clients reflect on how they felt after planning to teach others. Did focusing on sharing their knowledge help them feel more confident in their own abilities?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan teaching a skill to someone else? Did this practice help you feel more confident in your mastery?”

Reflection:
Reflect on how teaching others can help you build mastery and reinforce your confidence. In a group, the therapist might ask: “How could practicing this skill help you feel more capable of sharing your expertise?”

Activity 8: Using Feedback to Improve

Intro to activity:
This activity helps clients practice using feedback to improve their skills. By seeking and accepting constructive feedback, clients can identify areas for improvement and build mastery over time.

How to practice this activity:

Prompt:
“We’re going to focus on using feedback to improve. The goal is to seek constructive feedback on a skill or task you’re working on and use it to help you grow.”

Preparation:
The therapist asks clients to think about a skill or task they’ve been working on and identify a person they could ask for feedback. Clients are encouraged to seek feedback from someone they trust, whether it’s a peer, mentor, or teacher.

Guidance:
Therapist says: “Think about a skill or task you’ve been working on, and identify someone you can ask for feedback. Practice asking for constructive feedback, and focus on using that feedback to make improvements. Feedback can help you identify areas where you can grow, which helps build mastery.”

Experience:
Clients spend 5-10 minutes planning how they will ask for feedback on a specific skill or task. The therapist encourages them to focus on how they will use the feedback to make improvements.

Observation:
Clients reflect on how they felt after planning to seek feedback. Did focusing on feedback help them feel more motivated to improve and build mastery?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan seeking feedback? Did this practice help you feel more open to using feedback to grow?”

Reflection:
Reflect on how using feedback can help you build mastery and improve your skills. In a group, the therapist might ask: “How could practicing this skill help you grow and become more confident in your abilities?”

Activity 9: Practicing Mindful Mastery

Intro to activity:
This activity helps clients practice mindful mastery, which means focusing fully on the present moment while working on a skill or task. By practicing mindfulness, clients can improve their concentration and performance.

How to practice this activity:

Prompt:
“We’re going to focus on practicing mindful mastery. The goal is to fully engage in the present moment while working on a skill, improving your focus and performance.”

Preparation:
The therapist asks clients to think about a task or skill they’ve been working on, and how they can practice mindful mastery by eliminating distractions and fully focusing on the task at hand.

Guidance:
Therapist says: “Think about a skill or task you’ve been working on. Now, practice engaging in mindful mastery by fully focusing on the present moment, eliminating distractions, and concentrating on the task. Mindful mastery helps improve performance and build confidence.”

Experience:
Clients spend 5-10 minutes practicing mindful mastery by focusing fully on a task or skill without distractions. The therapist encourages them to notice the difference in their concentration and performance.

Observation:
Clients reflect on how they felt after practicing mindful mastery. Did focusing fully on the present moment help them feel more capable and engaged?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice mindful mastery? Did this practice help you improve your focus and performance?”

Reflection:
Reflect on how practicing mindful mastery can help you build competence and confidence. In a group, the therapist might ask: “How could practicing this skill help you stay focused and perform better in your tasks?”

Activity 10: Tracking Your Progress

Intro to activity:
This activity helps clients track their progress while building mastery. By regularly monitoring their improvements, clients can stay motivated and recognize how far they’ve come.

How to practice this activity:

Prompt:
“We’re going to focus on tracking your progress. The goal is to regularly monitor your improvements to stay motivated and recognize your growth.”

Preparation:
The therapist asks clients to think about a skill or task they’ve been working on and how they can track their progress over time. Clients are encouraged to choose a method for tracking, such as journaling, charts, or using an app.

Guidance:
Therapist says: “Think about a skill or task you’ve been working on, and now practice tracking your progress over time. You can use a journal, chart, or app to record your improvements. Tracking your progress helps you stay motivated and recognize how far you’ve come as you build mastery.”

Experience:
Clients spend 5-10 minutes planning how they will track their progress on a specific skill or task. The therapist encourages them to choose a tracking method that works best for them.

Observation:
Clients reflect on how they felt after planning to track their progress. Did focusing on progress help them feel more motivated to continue building mastery?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan tracking your progress? Did this practice help you feel more aware of your growth and improvement?”

Reflection:
Reflect on how tracking your progress can help you stay motivated and build confidence. In a group, the therapist might ask: “How could practicing this skill help you recognize and appreciate your improvements over time?”

Activity 11: Reframing Setbacks

Intro to activity:
This activity helps clients reframe setbacks as learning opportunities while building mastery. By viewing mistakes or challenges as part of the growth process, clients can maintain motivation and resilience.

How to practice this activity:

Prompt:
“We’re going to focus on reframing setbacks as learning opportunities. The goal is to view mistakes and challenges as part of the process of building mastery, rather than as failures.”

Preparation:
The therapist asks clients to think about a recent setback or mistake they’ve experienced when working on a skill or task. Clients are encouraged to reflect on how they can reframe this setback as a chance to learn and improve.

Guidance:
Therapist says: “Think about a recent setback or mistake you encountered while working on a skill or task. Now, practice reframing that setback as a learning opportunity. What can you learn from it? How can it help you grow? Reframing setbacks as part of the growth process helps you build resilience and continue improving.”

Experience:
Clients spend 5-10 minutes reflecting on a recent setback and practicing how to reframe it as a learning opportunity. The therapist encourages them to focus on the lessons they can take from the experience.

Observation:
Clients reflect on how they felt after reframing a setback. Did focusing on growth help them feel more positive and motivated to continue building mastery?

Discussion:
After the activity, the therapist asks: “What did it feel like to reframe a setback as a learning opportunity? Did this practice help you feel more capable of overcoming challenges while building mastery?”

Reflection:
Reflect on how reframing setbacks can help you build resilience and continue improving. In a group, the therapist might ask: “How could practicing this skill help you stay motivated and positive when facing challenges?”

Activity 12: Setting Time Limits for Mastery

Intro to activity:
This activity helps clients set time limits for working on a skill or task to prevent burnout while building mastery. By setting realistic time frames, clients can balance their efforts and avoid feeling overwhelmed.

How to practice this activity:

Prompt:
“We’re going to focus on setting time limits for working on a skill or task. The goal is to set realistic time frames for practice to prevent burnout and maintain steady progress.”

Preparation:
The therapist asks clients to think about a skill or task they’ve been working on and whether they sometimes feel overwhelmed or overextended. Clients are encouraged to set time limits for practice to maintain a healthy balance.

Guidance:
Therapist says: “Think about a skill or task you’ve been working on. Do you ever feel overwhelmed by how much time or effort it requires? Now, practice setting realistic time limits for how long you’ll work on it. For example, you could practice for 30 minutes a day or break the task into smaller sessions. Setting time limits helps prevent burnout and keeps you motivated.”

Experience:
Clients spend 5-10 minutes planning time limits for practicing a skill or working on a task. The therapist encourages them to focus on maintaining balance and preventing burnout.

Observation:
Clients reflect on how they felt after setting time limits. Did setting boundaries help them feel more in control of their efforts and energy?

Discussion:
After the activity, the therapist asks: “What did it feel like to set time limits for practice? Did this practice help you feel more balanced and motivated to continue building mastery?”

Reflection:
Reflect on how setting time limits can help you stay motivated and avoid burnout. In a group, the therapist might ask: “How could practicing this skill help you maintain a healthy balance while building mastery?”

Activity 13: Engaging in Group Mastery Challenges

Intro to activity:
This activity helps clients engage in group challenges where they work together to build mastery. By learning and practicing skills in a group setting, clients can support one another and foster a sense of accomplishment.

How to practice this activity:

Prompt:
“We’re going to focus on group mastery challenges. The goal is to work together as a group to build mastery in a shared activity or skill.”

Preparation:
The therapist asks clients to think about a group activity or challenge they could engage in together, such as solving a problem, completing a task, or practicing a skill. Clients are encouraged to support one another as they work toward a shared goal.

Guidance:
Therapist says: “Think about an activity or skill that the group could work on together. It could be something like solving a puzzle, completing a task, or practicing a specific skill. Working together on a group mastery challenge helps you build confidence while also fostering teamwork and mutual support.”

Experience:
Clients spend 5-10 minutes engaging in a group mastery challenge. The therapist encourages them to collaborate and support one another in building mastery.

Observation:
Clients reflect on how they felt after participating in a group mastery challenge. Did working as a group help them feel more confident and supported in building mastery?

Discussion:
After the activity, the therapist asks: “What did it feel like to work together on a group mastery challenge? Did this practice help you feel more motivated and connected?”

Reflection:
Reflect on how group challenges can help you build mastery while fostering a sense of teamwork. In a group, the therapist might ask: “How could practicing this skill help you feel more supported and motivated when working on shared goals?”

Activity 14: Focusing on Mastery for Long-Term Goals

Intro to activity:
This activity helps clients focus on building mastery for long-term goals. By working steadily toward a big goal, clients can build confidence and competence over time.

How to practice this activity:

Prompt:
“We’re going to focus on building mastery for long-term goals. The goal is to break down a long-term goal into smaller steps and practice working toward it over time.”

Preparation:
The therapist asks clients to think about a long-term goal they want to achieve, whether it’s personal, professional, or related to self-improvement. Clients are encouraged to break down the goal into smaller, manageable steps.

Guidance:
Therapist says: “Think about a long-term goal you’d like to achieve. It could be something related to personal growth, work, or a hobby. Now, practice breaking it down into smaller, manageable steps. Building mastery toward a long-term goal takes time and patience, but working steadily helps you stay on track and make meaningful progress.”

Experience:
Clients spend 5-10 minutes planning the smaller steps they will take toward achieving a long-term goal. The therapist encourages them to focus on gradual progress over time.

Observation:
Clients reflect on how they felt after planning for long-term mastery. Did breaking the goal down into smaller steps help them feel more confident in achieving it?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan for a long-term goal? Did this practice help you feel more motivated to work steadily toward mastery?”

Reflection:
Reflect on how working toward long-term goals can help you build mastery. In a group, the therapist might ask: “How could practicing this skill help you stay focused on making steady progress toward your bigger goals?”

Activity 15: Celebrating Mastery Milestones

Intro to activity:
This activity helps clients celebrate milestones as they build mastery. By recognizing and celebrating key moments in their progress, clients can stay motivated and confident in their abilities.

How to practice this activity:

Prompt:
“We’re going to focus on celebrating mastery milestones. The goal is to recognize and celebrate key moments in your progress, which helps you stay motivated and confident.”

Preparation:
The therapist asks clients to think about a recent milestone they’ve reached in building mastery, whether it’s completing a project, reaching a new skill level, or achieving a personal goal.

Guidance:
Therapist says: “Think about a recent milestone you’ve reached while working on building mastery. It could be something like completing a project, reaching a new skill level, or achieving a personal goal. Now, practice celebrating that milestone by acknowledging the progress you’ve made. Celebrating milestones helps you stay motivated and feel confident in your abilities.”

Experience:
Clients spend 5-10 minutes reflecting on a recent mastery milestone and celebrating it. The therapist encourages them to focus on recognizing their growth and feeling proud of their progress.

Observation:
Clients reflect on how they felt after celebrating a mastery milestone. Did recognizing their achievement help them feel more confident and motivated?

Discussion:
After the activity, the therapist asks: “What did it feel like to celebrate a mastery milestone? Did this practice help you feel more motivated to continue building mastery?”

Reflection:
Reflect on how celebrating mastery milestones can help you stay motivated and confident in your progress. In a group, the therapist might ask: “How could practicing this skill help you stay focused on your long-term goals and keep building mastery?”