DBT Therapy Worksheets - 15 Worksheets Library - Free Printable

This worksheet is a tool to help you think about changing a habit or behavior. Since this is a personal reflection activity, there is no single "correct" answer. However, I will walk you through how to fill it out by creating a sample scenario.

Scenario: Let's say you want to stop biting your fingernails.

Step 1: What behavior do you want to change?
Write down the specific habit.
* *Example Answer:* I want to stop biting my fingernails when I am nervous.

Step 2: What small steps have you taken?
Think about anything you have already tried, even if it didn't work perfectly.
* *Example Answer:* I have started wearing clear nail polish that tastes bad, and I try to keep my hands busy with a stress ball.

Step 3: How have you reinforced the new behavior pattern?
"Reinforce" means giving yourself a reward or making it easier to do the right thing.
* *Example Answer:* I buy myself a small treat every day I go without biting my nails. I also cut my nails very short so there is nothing to bite.

Step 4: What results have you seen so far?
Look at your progress honestly.
* *Example Answer:* My nails are starting to grow back, and my fingers don't hurt anymore.

Step 5: What results have others in your life seen in you?
Ask yourself if people around you have noticed.
* *Example Answer:* My mom noticed my nails look healthier, and my friend asked if I stopped biting them.

Step 6: What adjustments do you want to make to your strategy?
Based on what you wrote above, what will you do next?
* *Example Answer:* I want to try using a different stress ball when I am at school, because that is when I usually bite my nails.

Final Answer: This is a personal worksheet for self-reflection. To complete it, write down a specific habit you want to change (like biting nails or checking your phone) in the first box. Then, honestly answer the remaining questions about the small steps you've taken, the rewards you've given yourself, the results you've seen, feedback from others, and what you will do differently next time. There is no single right answer; the goal is to help you plan and track your own progress.