The Benefits of One-Mindfulness: Improving Focus, Emotional Regulation, and Self-awareness

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One-mindfulness is a powerful mindfulness skill in DBT (Dialectical Behavior Therapy) that can help individuals to stay focused and present in the moment (Linehan, 2015). In today’s always-on and always-connected world, we are often inundated with a plethora of tasks and distractions, which can make it difficult to stay focused and complete tasks effectively. One-mindfulness can be an effective way to combat these distractions and stay focused on what is important.

The concept of one-mindfulness is rooted in the principles of mindfulness, which involves paying attention to the present moment without judgment. In DBT, one-mindfulness is a specific mindfulness skill that can help individuals to improve their focus, productivity, and overall well-being. By practicing one-mindfulness, individuals can develop greater self-awareness and emotional regulation, which can help them to manage stress and anxiety more effectively.

The key to practicing one-mindfulness is to focus one’s attention on a single task or activity, without allowing the mind to become distracted by other thoughts or worries. For example, if an individual is writing a report, they might focus their attention on the words they are typing, the sound of the keyboard, and the feel of their fingers on the keys. By fully immersing themselves in the experience, individuals can develop greater concentration and improve their ability to complete tasks efficiently.

One-mindfulness can also involve avoiding multitasking or trying to do too many things at once. When we try to juggle multiple tasks simultaneously, our attention becomes divided, which can lead to decreased productivity and increased stress. By focusing on one task at a time, individuals can give their full attention to each task, which can help them to complete tasks more efficiently and with greater accuracy.

Another way to practice one-mindfulness is to observe one’s thoughts and emotions without becoming attached to them or becoming distracted by them. This can be especially helpful for individuals who struggle with anxiety or depression, as it can help them to become more aware of their thoughts and emotions, and to develop greater control over them.

In conclusion, one-mindfulness is an important DBT mindfulness skill that can help individuals to develop greater focus, productivity, and emotional regulation. By practicing one-mindfulness, individuals can become more attuned to their experiences, develop greater self-awareness, and manage stress and anxiety more effectively. Whether you are a student, a professional, or simply looking to improve your overall well-being, practicing one-mindfulness can be an effective way to stay focused and present in the moment.


Linehan, M. M. (2015). DBT skills training manual. New York, NY: Guilford Press.

Disclaimer: This blog shares general information only, not professional advice or recommendations. Consult healthcare providers for personal guidance. Decisions based on content are the reader's responsibility. Thank you.

Clayre runs a group practice of three queer and trans therapists, including youth therapist Audrey Wolfe, RCC, LGBT therapist Camber Giberson, RCC, CCC, and gender-affirming therapist Clayre Sessoms, RP, RCT, RCC, CCC, ATR-P. Work with us: book a session.

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