DBT Life Hacks
Your teen’s life is busy, and so is yours. Along with the day-to-day routines, you’re both looking for ways to incorporate dialectical behavior therapy (DBT) tips and tools into life. Chances are good that doing so will benefit both of you. That’s why this blog is for the two of you. As individuals and together. So, where to begin?
Hacks for Routines
This is a good place to start and chances are you’re doing these anyway. Then again, there may be a new idea along the way. Routines can be boring, yet they’re dependable, making them valuable.
Keep a regular schedule as much as possible. Try to stick to yours most days of the week.
Go to bed about the same time each night. Give yourself one morning each week to wake up naturally.
Drink water! This helps rid your body of toxins. A glass of water when you awaken helps flush your system.
Eat meals and snacks as regularly as you can.
Plan a family celebration meal each month. Make it fun by trying something new, or that you haven’t had in a while.
Short & Sweet Hacks
When you're really busy, or maybe feeling blue, it helps to have some easy hacks. That’s one reason why they’re called short and sweet. Here are some you might already be using. Just remember that even a few minutes can help balance your emotions.
Focus on your breath–one way to keep it sweet is to try a new position.
If you usually are seated, stand up or lie down.
Breathe with your pet–it can be quite entertaining!
Change your perspective to see things differently.
Walk someplace new or where you haven’t been in a while.
Stand on a chair, wall, or climb a tree to get a new view of things. Please be safe as you do so.
After you try one of these, or others you come up with:
Make note of anything you notice or feel that might be new to you.
Pay attention to any awareness or ideas you have.
Reflect on any emotional shifts that occur.
None of that may happen and that’s okay.
The sweet part is to treat yourself as a reward for trying a new hack. Please pick something:
That you like.
That’s on your DBT list of options.
Try Something New Hacks
Trying something new pushes lots of people outside of their comfort zone. The thing is, it’s one way to learn what you like and what you’re good at. Plus, you can take it one step at a time. These ‘something new’ hacks don’t need much time or equipment/stuff to buy. Each one is planned to be entertaining while it works with your nervous system. The goal is for you to find something that might be enjoyable, even as your brain and body become engaged in new ways.
Draw or print with your non-dominant hand.
Start with your dominant hand, then switch to the other.
Go back and forth to create a rhythm and gain some confidence with switching hands.
Doing this works your brain in new ways.
Juggling is a whole body activity. Even when you’re seated, you’re likely to still be using your legs and feet.
Just think about all that’s going on with this activity. You’re using your eyes, all four limbs, and your entire trunk.
Try juggling different items like pieces of fabric, soft rubber balls, or rings.
Time to listen to a new genre of music! Sure, you may find out you don’t like it. Then again, you never know ‘til you try. You can listen, sing along, or play an instrument.
Practical Hacks
Every day and week, there are things you need to get done. Sometimes they’re easy to overlook. Each of these is designed to save time as you try out ways to manage tasks that can seem mundane and ho-hum.
Spending money–set aside the amount for the week, then put what you need in an envelope for each day, placing them in a box. This helps to focus spending habits.
Plan ahead what you’re going to wear in the next few days so you have choices that feel right. Then you can swap around when you want, saving you time and energy in the morning.
Buy a bunch of sticky tabs and notes to color code study/work tasks.
If you use notebooks or folders, buy ones that please your senses so you’ll enjoy using them.
Have a dish, basket, box, or other holder for glasses, keys, retainer, and anything else along that line. This helps to keep small things from getting lost.
Tackle boxes can be used to store game pieces, jewelry, makeup, change, collectibles, and mementos.
Get gear with compartments you like. Also, a wallet or purse you can wear or attach to your clothes.
Buy extra pens, pencils, and erasers. Why is it that pencil erasers don’t last long?
At Mindful Healing we each have favorite hacks. It’s interesting to chat about them. What have you found that works for you? Please let us know…we’d love to hear from you!
