The Beginner’s Guide to DBT Mindfulness Skills Part 6: One-Mindfully

Stressed woman multitasking at work with phone, laptop, and papers to highlight the benefits of DBT one-mindfully skill for reducing overwhelm and increasing focus.

This image of a multitasking maven captures the everyday chaos many of us normalize. But here’s the truth: multitasking isn’t the productivity flex we think it is, it’s a fast track to burnout. DBT’s one-mindfully skill invites us to slow down, do one thing at a time, and reclaim our peace (and sanity) in the process.

In a world where multitasking is treated like a superpower, focusing on just one thing at a time can feel... weird. Unproductive. Even a little rebellious. You might ask, “Wait, if I’m at a dinner party, am I supposed to only eat and not talk? Or cancel game night because it requires both laughing and snack-holding?”

Luckily, one-mindfulness doesn’t mean isolating yourself in a sensory deprivation chamber. It means practicing the art of being fully present with one thing, even when multiple things are happening. This DBT mindfulness skill is all about bringing your full attention to the moment at hand, no matter how mundane or messy it might be.

What Does It Mean to Be One-Mindful?

To practice one-mindfully, you commit to doing one thing at a time with your whole attention. You notice the urge to split your focus, to plan your day while eating breakfast or mentally reply to emails during a walk, and gently return to what you’re doing. Again. And again. And again.

Woman eating a salad mindfully, savoring each bite to illustrate DBT one-mindfully skill and the benefits of present-moment awareness.

Practicing DBT’s one-mindfully skill while eating not only helps improve digestion—it also turns a regular lunch break into a full-on mindfulness moment.

Practically, this might look like:

  • When you’re eating, eat.

  • When you’re walking, walk.

  • When you’re talking, talk.

  • When you’re listening, listen.

  • When you’re worrying, worry (briefly, and mindfully).

  • When you’re planning, plan.

  • When you’re remembering, remember.

Simple in theory. Much harder in practice, especially if you’ve been conditioned to value productivity above presence.

Ideas for Practicing One-Mindfulness in Real Life

These ideas blend DBT-informed practices with a little everyday magic (and real-world honesty).

Make Your Tea or Coffee a Ceremony

Slow it all the way down. Feel your hand lifting the kettle. Smell the aroma. Hear the steam. Breathe deeply. Let every step be an invitation to notice what is. If your mind wanders to your to-do list, gently guide it back to the steam swirling up from your mug like a tiny, caffeinated cloud.

Woman sipping coffee mindfully, fully present in the moment, demonstrating the DBT one-mindfully skill in a calming daily ritual.

A woman enjoys her coffee with the kind of presence most of us reserve for major life events. Each sip is an opportunity to slow down, notice the warmth, the aroma, the flavor—and to practice DBT’s one-mindfully skill. It’s not just coffee. It’s a mindfulness ritual with a caffeine kick.

Wash the Dishes Like a Zen Master

Yes, even dirty dishes can be sacred. Treat each bowl like the most important object in the world (because right now, it kind of is). Feel the water, smell the soap, follow your breath. I’m not a huge fan of dishwashing (I spent way too much of my life without a dishwasher) but when I wash one-mindfully, I sometimes catch a flicker of peace in the suds.

Take a Bath... Really Take It

Give yourself permission to take an unhurried bath. Be present from the moment the water runs to the moment you towel off. Let every motion be intentional. Feel the water on your skin. Listen to your breath. Notice the transition from warm water to cool air. We take baths to relax and I promise the relaxation you experience bathing this way is well worth the extra time and attention.

Try a Simple Meditation

Sit comfortably, spine tall, feet grounded. As you inhale, say the word “One.” As you exhale, say “One.” Gently. Slowly. If your mind strays (it will), return to the word. If you feel the urge to move, notice the urge without judgment. You’re just observing, not fighting your experience.

But What If the Task Isn’t Just One Thing?

Let’s talk about the confusing part of this whole practice. What about dinner parties? Or driving with music on? Or playing basketball while talking with teammates?

Children playing soccer with full focus and joy, demonstrating natural one-mindfully attention through active play and presence in the moment.

Kids playing soccer aren’t thinking about their to-do lists or what’s for dinner, they’re all in. Soccer requires being able to do more than one thing at a time, but when fully present, you’re still practicing DBT’s one-mindfully skill. Play is also one of the most natural and joyful ways to practice mindfulness.

These things seem like multitasking, but really, we’re just switching our focus quickly. Think of it as a dance of attention. If you stay present to each moment of switching, acknowledging when you’re listening vs. when you’re driving, you’re still practicing one-mindfulness. Just with rhythm.

Sometimes, combining tasks can actually help you stay grounded. For me, folding laundry while listening to an audiobook, or having a solo dance party while scrubbing floors, makes the experience more enjoyable and keeps me present. The second activity acts as an anchor rather than a distraction.

Examples of healthy one-mindful combos:

  • Fidget toys that help with focus

  • Breathing intentionally while walking

  • Journaling while sipping tea

  • Cleaning while dancing (highly recommend)

But here’s the thing: once you add a third activity, like scrolling Instagram or responding to texts, my brain short-circuits. One-mindful multitasking has its limits. The key is tuning in enough to notice when your attention starts feeling scattered.

Bonus Tips for One-Mindful Living

This is a moment many can relate to, trying to do it all, all at once. While multitasking sometimes seems unavoidable, DBT’s one-mindfully skill reminds us to bring our full attention to one thing at a time, even in the chaos. That might mean pausing to connect with your baby before diving back into work, or noticing the tension and taking a deep breath. You might not be able to do less, but you can be more present, and that makes all the difference.

  • Pair it with gratitude. I often combine one-mindfulness with thankfulness, especially during chores. Being grateful for the meal I just ate makes scrubbing plates feel more like an act of love than a punishment.

  • Reflect on the moment’s uniqueness. When it’s hard to focus, I ask myself: What if this was the last time I ever did this? That thought, morbid or magical, helps turn ordinary moments into sacred ones.

Final Thoughts

Practicing one-mindfulness isn’t about doing life in slow motion or becoming a monk (unless that’s your thing). It’s about choosing to show up, moment by moment, with as much presence and gentleness as you can muster. You don’t have to do it perfectly. You just have to practice. Even if that practice starts with a mug of tea and a sink full of dishes.

Next: The Effectively Skill

  • Written by Amanda Stemen, MS, LCSW