Diverse group of people enthusiastically raising hands at a community event, representing inclusion, engagement, and active participation. — *Participants raise their hands to engage, connect, and contribute—reflecting the power of participation.*

Okay, now onto my all-time favorite mindfulness skill in DBT: participation, aka doing the damn thing! This is the third "What" skill in Dialectical Behavior Therapy (DBT) mindfulness, and it’s where the magic really happens.

You see, the whole point of practicing mindfulness isn’t just to sit still like a wise sage on a cushion all day (no offense, cushions). It’s to live more fully and intentionally in the real world. Participation is all about diving into life with both feet, and maybe even a little shimmy while you're at it.

What Is the DBT Participation Skill?

Participation means showing up completely in whatever life tosses your way, whether it’s a cozy dinner, a chaotic commute, or a spontaneous dance party in your kitchen. It’s not about being perfect or robotic. It’s about being present.

How to Practice the DBT Mindfulness Skill of Participation:

Here’s how to get your whole self in the mix:

Mindful woman dancing in a studio during a movement class, fully engaged in the present moment. — *Dance like no one is watching.*

Throw yourself into the moment. Whether you're singing karaoke, stirring soup, laughing with a friend, or feeling overwhelmed, don't pull back, engage completely with what’s happening.
Keep your attention focused. Become one with the activity. Let go of your inner narrator and step into that delicious flow state.
Act from your Wise Mind. Trust your intuition. Be the dancer who moves with the rhythm of the music (or sits one out, fully and intentionally, if that’s what your body-mind is calling for). In your own way. Just as there’s no one singular dance style, there is no one singular way to participate in anything as long as you’re participating.
Respond with flexibility. Life’s not a script. We can plan all we want to, but when things go off-book, improvise. Go with the flow. You’re not a robot, you’re a human being, and sometimes being spontaneous is the most mindful choice you can make.

Real-Life Participation Activities:

A person practicing mindfulness while washing dishes at the kitchen sink, focusing on the present moment with calm attention. — Washing the dishes can be more than a chore—it can be a mindful practice. By slowing down, tuning into the feel of the warm water, the sound of running water, and the movements of your hands, even daily routines become opportunities to return to the present moment. Practicing mindfulness during ordinary tasks helps reduce stress, improve focus, and bring a sense of peace into everyday life.

Dance like nobody’s watching (and like your nervous system could use a joyful shakeout)
Sing in the shower, car, or at karaoke night
Hand wash dishes while giving them your full attention
Play a sport, and really play
Take a stand-up comedy or improv class
Go for a run and focus only on the feeling of running
Listen deeply in conversations, without mentally rehearsing your next line
Completely taste the food you put in your mouth

Taking Participation to the Next Level: Connect with the Universe

This is where mindful participation meets cosmic wonder. Try participating with awareness of your connection to the environment, your surroundings, and yes, the whole entire universe:

Man hugging a tree with eyes closed, practicing mindfulness and feeling connected to nature and the universe. — *Hugging a tree in mindful presence reminds us of our deep connection to nature, ourselves, and the universe.*

Feel your body touching the ground or chair. Notice how it supports you, holds you. That’s connection.
Appreciate the objects around you. Your bed sheets? Little cozy heroes. Your walls? Noble protectors.
Hug a tree. Seriously. Feel how you and the tree are both alive, breathing, and held by earth, sun, and sky. Try to experience the tree loving you back by giving shade, strength, and stillness.

Why It Matters:

Fully participating grounds you in the present moment. It boosts emotional regulation, reduces anxiety, and helps you feel connected, to yourself, to others, and to the world around you. When you're doing what you need to do, no more and no less, you're no longer overthinking or dissociating, you’re just being. And in a world of doing, that’s powerful.

So, whether you're folding laundry, leading a meeting, or singing your heart out, give yourself permission to do it mindfully, joyfully, and wholeheartedly. That’s what mindful participation is all about.

Next: The Nonjudgmentally Skill

Written by Amanda Stemen, MS, LCSW