Weekly Practice Assignments

Class Date: September 3, 2026

Module: Distress Tolerance

Skills: Radical Acceptance, Turning the Mind, Willingness and Willfulness, Half Smile and Willing Hands

Weekly Skills Practice:

• Complete Diary Card daily.

• Complete Distress Tolerance Handout 18 (p.49).

Class Date: September 9, 2026

Module: Interpersonal Effectiveness

Skills: DEARMAN

Handouts Covered: Interpersonal Effectiveness Handouts 5-5A (pgs Old Book: 125-127 / New Book: 118-120)

Weekly Skills Practice: 

• Complete Dairy Card daily.

• Using Interpersonal Effectiveness Worksheet 4 (old book pg 174; new book pg 121), write out 4 different DEARMAN scripts with at least 1 of the 4 being about saying no. Make sure to fill out the top part about your objective in the situation.

• Verbally do a DEARMAN twice with someone this week.

Class Date: September 2, 2026

Module: Interpersonal Effectiveness

Skills: Goals of Interpersonal Effectiveness / Factors in the Way / Clarifying Goals in Interpersonal Situations

Handouts Covered: Interpersonal Effectiveness 1-4 (pgs Old Book: 117-124 / New Book: 107-116)

Weekly Skills Practice: 

• Complete Diary Card daily.

• Challenge 2 Myths/Beliefs that interfere with you being effective in current relationships or in building relationships you value.

  • May use Interpersonal Effectiveness Worksheet 2 (old book pgs. 168-169; new book pgs. 111-112).

• Fill out Interpersonal Effectiveness Worksheet 3 (old book pg 173; new book pg 117) - three times about three different interactions.

  • You can fill this out before or after an interaction.

  • It can be any interaction (it doesn’t need to be one that was problematic for you).

  • Make sure to complete the full worksheet.

  • If you can’t come up with your own ideas for the Worksheet use the Practice Examples on the Handout given in class.

Class Date: September 2, 2026

Module: Distress Tolerance

Skills: Mindfulness “How” Skills

Handouts Covered:

Weekly Skills Practice: 

• Complete Diary Card daily.

• Take a period of time this week (you decide how long) and count your judgments - remember not to judge your judging.

• Write down 1 judgement you have this week that contributes to distress and replace it.

• Practice one- mindfully daily this week in a situation and fill out a worksheet about at least two of those practices. (Mindfulness Worksheets 5, 5A, 5B, or 5C - old book pgs 88-93; new book pgs 70-75)

• Write down one effective action and one ineffective action you did this week and how you knew it was effective or ineffective.

Class Date: September 3, 2026

Module: Distress Tolerance

Skills: “How” Skills

Handouts Covered:

Weekly Skills Practice: 

• Complete Diary Card daily.

• Take a period of time this week (you decide how long) and count your judgments - remember not to judge your judging.

• Write down 1 judgement you have this week that contributes to distress and replace it.

• Practice one mindfully daily this week in a situation and fill out a worksheet about at least two of those practices (Mindfulness Worksheets 5, 5A, 5B, or 5C - old book pgs 88-93; new book pgs 70-75).

• Write down one effective action and one ineffective action you did this week and how you knew it was effective or ineffective.

Class Date: September 4, 2026

Module: Mindfulness

Skills: How Skills - Distress Tolerance

Handouts Covered: Mindfulness Handouts 5, 5A, 3, 4 (Pages: Old book: 60, 61/ New Book: 66)

Weekly Skills Practice: 

• Complete Diary Card daily.

• Take a period of time this week (you decide how long) and count your judgments. Remember not to judge your judging.

• Write down 1 judgment you have this week that contributes to distress and replace it.

• Practice one mindfully daily this week in a situation and fill out a worksheet about at least two of those practices (Mindfulness Worksheets 5, 5A, 5B, or 5C - old book pgs 88-93; new book pgs 70-75).

• Write down one effective action and one ineffective action you did this week and how you knew it was effective or ineffective.