Practicing Non-Judgmental Stance

Write your answers down to each item:

Think of a judgment about something or someone (this can be yourself or someone else).

Using your describe skill, list your reasons for letting go of this judgement.

Using facts, consequences, and/or your preferences, replace the judgements with descriptions.

Practice accepting the non-judgemental descriptions and letting go of the judgements. Note anything (words, actions, body posture, etc.) that helps you let go.

Remember to not judge your judging!

Describe any changes you noticed as you practiced this skill.

Example:

Think of a judgment about something or someone (this can be yourself or someone else).

• No one loves me. I am just a loser.

Using your describe skill, list your reasons for letting go of this judgement.

• It is an emotional statement and not true.
• It doesn’t help my healing journey to look at things so negatively

Using facts, consequences, and/or your preferences, replace the judgements with descriptions.

• I am just as worthy of love as everyone else in the world.
• I am human and therefore have imperfections, this does not make me a loser, just human.
• Although I may feel like I am not loved, it does not mean that factually there is not a soul that does not love me.

Practice accepting the non-judgemental descriptions and letting go of the judgements. Note anything (words, actions, body posture, etc.) that helps you let go.

• When I catch myself thinking or saying these things, I don’t get mad at myself, I just try to tell myself that they are not true and then say something positive like “I am loved” and “I have never been a loser” to myself.

Remember to not judge your judging!

Describe any changes you noticed as you practiced this skill.

• It was very difficult in the beginning and still is hard. Right now, the positive statements still feel like I am just saying the words, yet I can at least say them easier. I figure if I keep doing it then I will start to see less of the negative thoughts happen.

The following worksheet is adapted from various worksheets including those in Marsha Linehan’s book, Skills Training Manual for Treating Borderline Personality Disorder. (purchased copy)