Page 35 - Horizons Manual

There are 3 steps you can take to practice the one-mindfully skill:
1. Focus on just one thing
2. Notice when you get distracted
3. Return your focus to just one thing
Repeat these steps over and over. This is how you practice one-mindfully!
EFFECTIVELY
The effectively skill will help you do what works to meet your goal in the long term. This might mean doing something even when you do not want to. The effectively skill can help you get unstuck from thoughts and behaviors that do not work. Effectively helps you pay attention to what your goals are.
Important questions to ask yourself when using the effectively skill:
What was the goal?
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Mindfulness
EXAMPLE:
 Is my choice helping me get what I want?
 Will my choice hurt me or somebody else?
 What are my goals right now?
 What are my goals for later?
You and a friend are trying to decide what movie to watch. You feel like your friend is not listening to you. You yell at your friend that her favorite movie is boring. Your friend gets mad and yells at you that your favorite movie is stupid. You both leave the room and feel angry for the rest of the day.
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