15 Easy DBT Non-Judgmental Skill Group Activities

General Instructions for Therapists

As you guide clients through these non-judgmental activities, your goal is to help them observe their thoughts, feelings, and experiences without applying labels like “good” or “bad.” Non-judgmental awareness allows clients to view their experiences as they are, without attaching unnecessary criticism or evaluation. This approach helps reduce emotional intensity and promotes greater acceptance.

Encourage participants to practice accepting things as they are during each activity, focusing on letting go of judgments and simply observing. These activities aim to help clients build the skill of non-judgment, which can bring more peace and clarity to their daily lives.

General Instructions for Clients

Today’s activities focus on practicing non-judgmental awareness. This means paying attention to your thoughts, feelings, and surroundings without labeling them as “good” or “bad.” Instead, the goal is to observe and accept things as they are, without letting judgments add unnecessary stress or negativity.

Whether doing these activities by yourself or in a group, this practice can help you let go of critical thoughts and develop a more compassionate relationship with yourself and the world around you. After each exercise, we’ll take time to reflect on how it felt to approach your experiences without judgment.

What is the Non-Judgmental Skill in DBT?

The Non-Judgmental skill in Dialectical Behavior Therapy (DBT) is about observing your thoughts, emotions, and experiences without labeling them as good or bad. This means letting go of critical judgments and accepting things as they are. Practicing non-judgmental awareness can help reduce emotional reactivity, increase self-compassion, and create more space for acceptance and understanding.

15 Non-Judgmental Skill Activities

Activity 1: Observing Thoughts Without Judgment

Intro to activity:
This activity encourages clients to observe their thoughts without labeling them as “good” or “bad,” allowing thoughts to come and go without attaching judgment to them.

How to practice this activity:

Prompt:
“Today we’re going to practice observing your thoughts without judgment. The goal is to notice your thoughts as they come and go, without labeling them as ‘good’ or ‘bad.’”

Preparation:
The therapist asks clients to sit comfortably and focus on their thoughts for a few minutes. Clients are encouraged to simply notice what thoughts arise without trying to change them.

Guidance:
Therapist says: “As you notice your thoughts, let them come and go without judging them. If you catch yourself labeling a thought as good or bad, gently let go of the judgment and return to simply observing.”

Experience:
Clients spend 5-10 minutes observing their thoughts without judgment. The therapist reminds them to allow each thought to pass without attaching a label or reacting.

Observation:
Clients reflect on how they felt during the exercise. Were they able to observe their thoughts without judgment, or did they notice judgments slipping in?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your thoughts without judging them? Did letting go of judgments change how you experienced your thoughts?”

Reflection:
Reflect on how observing thoughts without judgment can help you develop a more peaceful relationship with your mind. In a group, the therapist might ask: “How could practicing non-judgmental awareness help reduce negative thinking?”

Activity 2: Observing Emotions Without Judgment

Intro to activity:
This activity helps clients observe their emotions as they arise, without labeling them as “good” or “bad,” allowing for a more neutral and accepting experience of emotions.

How to practice this activity:

Prompt:
“We’re going to focus on observing your emotions without judgment. The goal is to notice the emotion you’re feeling without labeling it as good or bad.”

Preparation:
The therapist invites clients to think about a recent emotion they experienced, such as anger, sadness, or joy. Clients are encouraged to focus on how they felt without judgment.

Guidance:
Therapist says: “As you reflect on the emotion, notice how it feels in your body and mind. Instead of labeling it as good or bad, allow yourself to simply observe the emotion as it is.”

Experience:
Clients spend 5-10 minutes observing their emotions, noticing how they feel physically and mentally. The therapist encourages them to stay focused on non-judgmental observation.

Observation:
Clients reflect on how they felt during the exercise. Were they able to observe the emotion without judging it, or did judgments come up?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your emotions without judgment? Did it help you feel more accepting of the emotion?”

Reflection:
Reflect on how observing emotions without judgment can help you build emotional resilience. In a group, the therapist might ask: “How could practicing non-judgmental awareness of emotions help you manage difficult feelings?”

Activity 3: Non-Judgmental Listening

Intro to activity:
This activity invites clients to practice listening to someone else without forming judgments about what the person is saying or how they’re saying it.

How to practice this activity:

Prompt:
“Today we’re going to practice non-judgmental listening. The goal is to listen to someone without forming judgments about what they’re saying or how they’re saying it.”

Preparation:
The therapist pairs clients or sets up a group discussion where one person speaks while the others listen without judgment.

Guidance:
Therapist says: “As you listen, focus on fully hearing what the person is saying. Let go of any judgments or evaluations of their words or tone, and simply listen to understand.”

Experience:
Clients spend 5-10 minutes listening to another person speak, focusing on letting go of judgments and being fully present in the moment.

Observation:
Clients reflect on how they felt while listening without judgment. Were they able to fully listen without forming judgments?

Discussion:
After the activity, the therapist asks: “What did it feel like to listen without judging the person speaking? Did it change how you felt about the conversation?”

Reflection:
Reflect on how practicing non-judgmental listening can help you connect with others more deeply. In a group, the therapist might ask: “How could letting go of judgments while listening improve your relationships?”

Activity 4: Body Scan Without Judgment

Intro to activity:
This activity helps clients practice observing their body sensations without judgment, noticing how their body feels without labeling sensations as good or bad.

How to practice this activity:

Prompt:
“We’re going to do a body scan today, and the goal is to observe your body without judgment. Notice any sensations without labeling them as good or bad.”

Preparation:
The therapist asks clients to sit or lie down comfortably. They will be guided through a body scan, focusing on different areas of the body.

Guidance:
Therapist says: “Start by focusing on your feet. Notice any sensations you feel—are they warm, cool, tense, or relaxed? Don’t judge the sensations as good or bad, just notice them. Slowly move your focus up through your body.”

Experience:
Clients spend 5-10 minutes scanning their body, focusing on each part in turn. The therapist encourages them to stay focused on observing without judging.

Observation:
Clients reflect on how they felt during the body scan. Were they able to notice their sensations without attaching judgment to them?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your body without judging the sensations? Did letting go of judgment help you connect more deeply with your body?”

Reflection:
Reflect on how practicing non-judgmental observation of your body can help you feel more at ease. In a group, the therapist might ask: “How could letting go of body judgments help you feel more comfortable in your own skin?”

Activity 5: Non-Judgmental Journaling

Intro to activity:
This activity invites clients to write about their thoughts or experiences without judging what they’re writing, allowing thoughts and feelings to flow freely onto the page.

How to practice this activity:

Prompt:
“We’re going to practice non-judgmental journaling. The goal is to write freely about your thoughts or experiences without judging what you’re writing.”

Preparation:
The therapist provides clients with notebooks and pens. Clients are encouraged to write about whatever is on their mind without editing or judging their words.

Guidance:
Therapist says: “As you write, let go of any need to judge or edit what you’re saying. Just let the words flow onto the page without worrying if they’re good, bad, right, or wrong.”

Experience:
Clients spend 10-15 minutes journaling, allowing their thoughts and feelings to flow freely without judgment. The therapist reminds them to stay focused on the process of writing, not judging.

Observation:
Clients reflect on how they felt while journaling. Were they able to write without judging their thoughts or experiences?

Discussion:
After the activity, the therapist asks: “What did it feel like to journal without judgment? Did letting go of judgment help you express yourself more freely?”

Reflection:
Reflect on how non-judgmental journaling can help you process your thoughts and feelings more openly. In a group, the therapist might ask: “How could letting go of judgment help you feel more comfortable with your thoughts?”

Activity 6: Non-Judgmental Awareness of Time

Intro to activity:
This activity encourages clients to observe how they feel about the passage of time without judging themselves for being “too slow” or “too rushed,” practicing acceptance of time as it is.

How to practice this activity:

Prompt:
“We’re going to practice observing time without judgment. The goal is to notice how time feels without labeling it as fast or slow, too much or too little.”

Preparation:
The therapist asks clients to sit quietly for 5 minutes, focusing on how the passage of time feels without judging it.

Guidance:
Therapist says: “As you sit, notice how time feels—whether it seems to pass quickly or slowly. Let go of any judgments about how time should feel, and simply observe the experience.”

Experience:
Clients spend 5 minutes sitting in silence, observing the passage of time. The therapist encourages them to stay focused on accepting time as it is.

Observation:
Clients reflect on how they felt while observing time without judgment. Were they able to let go of judgments about how fast or slow time passed?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe time without judging it? Did it help you feel more accepting of how time moves?”

Reflection:
Reflect on how practicing non-judgmental awareness of time can help you reduce stress. In a group, the therapist might ask: “How could letting go of time judgments help you feel more at ease in your daily life?”

Activity 7: Non-Judgmental Self-Talk

Intro to activity:
This activity encourages clients to practice speaking to themselves without criticism or judgment, fostering self-compassion and acceptance.

How to practice this activity:

Prompt:
“Today we’re going to practice non-judgmental self-talk. The goal is to speak to yourself with kindness and acceptance, without criticizing or judging yourself.”

Preparation:
The therapist asks clients to reflect on a recent moment when they were hard on themselves. Clients are invited to practice changing that internal dialogue to something more accepting.

Guidance:
Therapist says: “As you think about the situation, notice how you’ve been speaking to yourself. Now, practice letting go of judgment and replace any critical thoughts with compassionate, non-judgmental words.”

Experience:
Clients spend 5-10 minutes practicing non-judgmental self-talk, either out loud or in writing. The therapist reminds them to be kind and accepting of themselves, letting go of harsh judgments.

Observation:
Clients reflect on how they felt while practicing non-judgmental self-talk. Were they able to replace judgments with more compassionate language?

Discussion:
After the activity, the therapist asks: “What did it feel like to speak to yourself without judgment? Did it change how you felt about the situation?”

Reflection:
Reflect on how practicing non-judgmental self-talk can help you develop more self-compassion. In a group, the therapist might ask: “How could speaking to yourself kindly help you handle challenges with more grace?”

Activity 8: Observing Mistakes Without Judgment

Intro to activity:
This activity invites clients to reflect on a recent mistake they made and practice observing the mistake without labeling it as “bad” or “failure,” allowing room for growth and learning.

How to practice this activity:

Prompt:
“Today we’re going to focus on observing a mistake you’ve made without judgment. The goal is to see it as an experience, not something to label as good or bad.”

Preparation:
The therapist asks clients to think about a recent mistake or something they wish they had done differently. Clients are encouraged to reflect on the experience without judgment.

Guidance:
Therapist says: “As you reflect on the mistake, let go of any labels like ‘bad’ or ‘failure.’ Instead, focus on what you learned from the experience, and allow it to simply be part of your journey.”

Experience:
Clients spend 5-10 minutes reflecting on the mistake, practicing non-judgmental awareness of the event. The therapist encourages them to see the mistake as an experience, not something to criticize.

Observation:
Clients reflect on how they felt while observing the mistake without judgment. Were they able to let go of criticism and focus on learning?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your mistake without judging it? Did it help you feel more open to learning from the experience?”

Reflection:
Reflect on how practicing non-judgmental awareness of mistakes can help you grow. In a group, the therapist might ask: “How could letting go of judgment around mistakes help you build confidence in trying new things?”

Activity 9: Observing Reactions Without Judgment

Intro to activity:
This activity encourages clients to reflect on a recent emotional reaction they had and practice observing that reaction without labeling it as good or bad, allowing for greater understanding and acceptance.

How to practice this activity:

Prompt:
“We’re going to focus on observing your emotional reactions without judgment. The goal is to notice how you reacted without labeling it as good or bad.”

Preparation:
The therapist invites clients to think about a recent emotional reaction they had, whether it was anger, frustration, joy, or sadness. Clients are encouraged to observe their reaction without judgment.

Guidance:
Therapist says: “As you reflect on your reaction, notice what happened without labeling it as a good or bad reaction. Instead, focus on observing what led to the reaction and how you felt during it.”

Experience:
Clients spend 5-10 minutes reflecting on their emotional reaction, observing it without judgment. The therapist reminds them to let go of labels and simply notice what happened.

Observation:
Clients reflect on how they felt while observing their emotional reaction. Were they able to let go of judgments and focus on understanding the reaction?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your emotional reaction without judgment? Did it help you understand your emotions more clearly?”

Reflection:
Reflect on how practicing non-judgmental awareness of your reactions can help you manage emotions more effectively. In a group, the therapist might ask: “How could letting go of judgment around your reactions help you respond more calmly in the future?”

Activity 10: Practicing Non-Judgmental Mindfulness

Intro to activity:
This activity encourages clients to engage in a brief mindfulness practice where they observe their surroundings, thoughts, or feelings without labeling or judging them.

How to practice this activity:

Prompt:
“We’re going to practice non-judgmental mindfulness. The goal is to notice whatever comes up—whether it’s a thought, feeling, or sensation—without labeling it as good or bad.”

Preparation:
The therapist asks clients to sit quietly and focus on being present in the moment, noticing their surroundings, thoughts, or physical sensations.

Guidance:
Therapist says: “As you sit, notice whatever comes into your awareness—whether it’s a sound, a thought, or a feeling. Instead of judging it, simply observe it and let it be, allowing it to pass naturally.”

Experience:
Clients spend 5-10 minutes practicing non-judgmental mindfulness, allowing themselves to observe the present moment without judgment. The therapist encourages them to gently return to non-judgment if their mind starts to label things.

Observation:
Clients reflect on how they felt while practicing mindfulness without judgment. Were they able to let go of judgments and focus on being present?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice mindfulness without judgment? Did it help you feel more present and accepting?”

Reflection:
Reflect on how practicing non-judgmental mindfulness can help you feel more grounded. In a group, the therapist might ask: “How could letting go of judgments during mindfulness help you stay more connected to the present moment?”

Activity 11: Describing Feelings Non-Judgmentally

Intro to activity:
This activity invites clients to describe their current feelings in detail, without labeling them as “good” or “bad,” allowing them to express their emotions more freely.

How to practice this activity:

Prompt:
“We’re going to practice describing your feelings non-judgmentally today. The goal is to describe how you’re feeling without labeling your emotions as good or bad.”

Preparation:
The therapist asks clients to think about how they’re feeling in the moment, whether it’s physical sensations or emotional experiences.

Guidance:
Therapist says: “As you describe your feelings, focus on the details—what the emotion feels like, where it’s located in your body, and how strong it is. Let go of any judgments about whether it’s a good or bad feeling.”

Experience:
Clients spend 5-10 minutes describing their feelings, practicing non-judgmental awareness of their emotions. The therapist reminds them to stay focused on describing without judging.

Observation:
Clients reflect on how they felt while describing their feelings without judgment. Were they able to describe their emotions more clearly without labeling them as good or bad?

Discussion:
After the activity, the therapist asks: “What did it feel like to describe your feelings non-judgmentally? Did letting go of judgment help you understand your emotions better?”

Reflection:
Reflect on how practicing non-judgmental descriptions of your emotions can help you express your feelings more openly. In a group, the therapist might ask: “How could letting go of emotional judgments help you communicate more clearly in relationships?”

Activity 12: Non-Judgmental Observation of Others

Intro to activity:
This activity encourages clients to observe other people’s actions or behaviors without judging them, focusing instead on understanding and accepting differences.

How to practice this activity:

Prompt:
“We’re going to practice observing others without judgment today. The goal is to notice how someone acts or speaks without labeling it as good, bad, or wrong.”

Preparation:
The therapist asks clients to reflect on a recent interaction with someone else—either a friend, family member, or coworker. Clients are encouraged to focus on observing the person’s actions or words without judgment.

Guidance:
Therapist says: “As you reflect on the person’s behavior, let go of any judgments about whether what they did or said was right or wrong. Simply notice their actions or words, and try to understand their perspective.”

Experience:
Clients spend 5-10 minutes reflecting on the interaction, focusing on observing the other person’s behavior without judgment. The therapist encourages them to see the person’s behavior as neutral rather than labeling it.

Observation:
Clients reflect on how they felt while observing the other person’s behavior. Were they able to let go of judgments and focus on understanding?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe someone else’s actions without judging them? Did it help you feel more accepting or understanding of the person?”

Reflection:
Reflect on how practicing non-judgmental observation of others can help you build stronger relationships. In a group, the therapist might ask: “How could letting go of judgments about others improve your interactions with them?”

Activity 13: Non-Judgmental Awareness of Physical Appearance

Intro to activity:
This activity invites clients to observe their own physical appearance without judgment, practicing acceptance of their body without labeling it as good or bad.

How to practice this activity:

Prompt:
“We’re going to practice observing your physical appearance without judgment today. The goal is to notice your body without labeling it as good or bad.”

Preparation:
The therapist asks clients to sit in front of a mirror or think about how they feel about their appearance. Clients are encouraged to observe their body or face without judgment.

Guidance:
Therapist says: “As you look at yourself or think about your body, notice the details—your shape, your features, how you feel physically. Let go of any judgments about your appearance, and simply observe what’s there.”

Experience:
Clients spend 5-10 minutes observing their body or face, practicing non-judgmental awareness of their appearance. The therapist encourages them to let go of any labels like “good,” “bad,” “attractive,” or “unattractive.”

Observation:
Clients reflect on how they felt while observing their appearance without judgment. Were they able to let go of critical thoughts and accept their appearance as it is?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your appearance without judgment? Did letting go of labels help you feel more comfortable in your own skin?”

Reflection:
Reflect on how practicing non-judgmental awareness of your appearance can help you feel more at ease with your body. In a group, the therapist might ask: “How could letting go of judgments about your body help you develop more self-acceptance?”

Activity 14: Non-Judgmental Observation of Thoughts

Intro to activity:
This activity encourages clients to observe their recurring thoughts—whether positive or negative—without labeling them as right or wrong, good or bad.

How to practice this activity:

Prompt:
“We’re going to focus on observing your recurring thoughts without judgment today. The goal is to notice your thoughts as they come up, without labeling them as right or wrong.”

Preparation:
The therapist asks clients to reflect on the thoughts that often come to mind, whether they’re related to work, relationships, or personal goals. Clients are encouraged to observe these thoughts without judgment.

Guidance:
Therapist says: “As you notice your recurring thoughts, let go of any judgments about whether they are good or bad thoughts. Instead, focus on observing what comes up and how frequently it appears.”

Experience:
Clients spend 5-10 minutes observing their thoughts, focusing on their recurring patterns. The therapist encourages them to let the thoughts come and go without attaching labels or judgments.

Observation:
Clients reflect on how they felt while observing their recurring thoughts. Were they able to let go of judgments and simply notice the patterns?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your recurring thoughts without judgment? Did it change how you viewed these patterns?”

Reflection:
Reflect on how practicing non-judgmental awareness of your thoughts can help you understand your mental habits better. In a group, the therapist might ask: “How could letting go of judgments about your thoughts help you develop a more peaceful mind?”

Activity 15: Non-Judgmental Observation of Daily Routine

Intro to activity:
This activity encourages clients to observe their daily routine—whether it’s their morning routine, workday, or evening habits—without labeling their actions as right, wrong, productive, or unproductive.

How to practice this activity:

Prompt:
“We’re going to practice observing your daily routine without judgment today. The goal is to notice what you do throughout the day without labeling it as good, bad, productive, or unproductive.”

Preparation:
The therapist asks clients to reflect on their daily routine, whether it’s their morning routine, work tasks, or evening habits. Clients are encouraged to observe how they move through the day without judgment.

Guidance:
Therapist says: “As you think about your day, notice how you spend your time. Let go of any judgments about whether your actions were productive or unproductive, and simply observe what you did without labeling it.”

Experience:
Clients spend 5-10 minutes reflecting on their daily routine, focusing on observing their actions without judgment. The therapist encourages them to stay focused on neutral observation rather than self-criticism.

Observation:
Clients reflect on how they felt while observing their daily routine without judgment. Were they able to let go of labels like “productive” or “wasted time”?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe your daily routine without judgment? Did letting go of labels change how you felt about your day?”

Reflection:
Reflect on how practicing non-judgmental awareness of your daily routine can help you feel more at ease with how you spend your time. In a group, the therapist might ask: “How could letting go of judgments about your routine help you feel more satisfied with your day?”