Plum BHS

05/28/2026

RO-DBT Class Update
Assigned: May 27, 2026 | Due: June 3 2026

Assignment: Worksheet 11.A — Being Kind to Fixed Mind

This week we are focusing on noticing Fixed Mind and practicing responding to it with kindness instead of self criticism.

Your task:
Complete Worksheet 11.A and pay attention during the week to moments when Fixed Mind shows up.

What you will be doing:

• Notice moments of rigidity, defensiveness, perfectionism, or self criticism
• Identify thoughts or reactions connected to Fixed Mind
• Observe how you typically respond to yourself in those moments
• Practice responding with kindness and curiosity instead of judgment
• Reflect on what changes when you respond with self compassion

Key insight:
Change becomes more possible when we stop attacking ourselves for struggling. Kindness creates space for openness and flexibility to grow.

Goal:
To practice recognizing Fixed Mind without judgment and responding in a more compassionate and flexible way.

Due: June 3
Bring what you notice to class. We look forward to hearing about your experience practicing this skill.

05/28/2026

To practice the full skill see handout 5.1 page 127 of the Skills Manual📖🧠

05/22/2026

DBT Class Update
Assigned: May 21, 2026 | Due: May 28, 2026

Assignment: Interpersonal Effectiveness Worksheet 8 — Finding and Getting People to Like You
Also: Talk to 2 strangers this week

This week we are focusing on building interpersonal effectiveness skills through openness, friendliness, and social engagement.

Your task:
Complete Worksheet 8 and practice initiating brief conversations with two strangers during the week.

What you will be doing:

• Reflect on behaviors that help build connection
• Notice habits that may unintentionally create distance from others
• Practice warmth, openness, and engagement in conversations
• Observe how others respond to friendly interaction
• Initiate two brief conversations with strangers
• Notice anxiety, avoidance urges, or self conscious thoughts that come up
• Reflect on how it feels to intentionally practice connection

Key insight:
Connection often begins with small moments of openness and willingness to engage. Simple interactions can help build confidence and create opportunities for meaningful connection over time.

Goal:
To practice social openness and strengthen confidence in initiating connection with others.

Due: May 28
Bring what you notice to class. We look forward to hearing about your experiences practicing these skills throughout the week.

05/21/2026

RO-DBT Class Update
Assigned: April 20, 2026 | Due: May 27, 2026

Assignment: Radical Openness Handout 22.2 Steps for Evaluating Feedback: Deciding Whether to Accept or Decline

This week we are focusing on practicing openness to feedback while learning how to thoughtfully evaluate whether feedback is useful, accurate, or important to act on.

Your task:
Practice using Handout 22.2 throughout the week when you receive feedback from others. The goal is not to automatically agree or disagree, but to slow down and evaluate the feedback more openly and intentionally.

What you will be doing:

• Notice moments when you receive feedback
• Pause before reacting automatically
• Observe urges to defend, shut down, argue, or withdraw
• Practice evaluating whether the feedback contains useful information
• Consider whether the feedback aligns with your values or goals
• Decide intentionally whether to accept, partially accept, or decline the feedback

Key insight:
Radical openness is not about agreeing with everything others say. It is about being willing to honestly consider feedback before deciding how you want to respond.

Goal:
To practice responding to feedback with more flexibility, curiosity, and openness instead of reacting automatically from defensiveness or avoidance.

Due: May 6
Bring what you notice to class. We look forward to hearing about your experiences practicing this skill throughout the week.

05/15/2026

DBT Class Update
Assigned: May 14, 2026 | Due: May 21, 2026

Homework Assignment: Interpersonal Effectiveness Worksheet 7: Troubleshooting Interpersonal Effectiveness Skills

This week we are focusing on identifying barriers that make interpersonal effectiveness skills difficult to use and practicing ways to work through them more effectively.

Your task:
Complete Interpersonal Effectiveness Worksheet 7 by reflecting on situations where interpersonal effectiveness skills felt difficult, uncomfortable, or ineffective.

What you will be doing:

• Identify situations where interpersonal effectiveness skills were hard to use
• Reflect on thoughts, emotions, or fears that interfered with communication
• Notice patterns in relationships or communication challenges
• Identify barriers that make asking, setting limits, or communicating effectively more difficult
• Practice problem solving around interpersonal situations
• Increase awareness of situations where more skill practice may be needed

Key insight:
Interpersonal effectiveness skills can become more difficult during emotionally intense or vulnerable situations. Troubleshooting helps you identify what gets in the way so you can respond more intentionally instead of automatically.

Due: May 21
Bring your completed worksheet to class. We look forward to discussing what you noticed, what barriers came up, and how increased awareness can support more effective communication over time.

05/14/2026

RO-DBT Class Update
Assigned: May 13, 2026 | Due: May 20, 2026

Homework Assignment: Radical Openness Worksheet 22.A Practicing Flexible Mind ADOPTS

Your task:
Use Flexible Mind ADOPTS whenever you receive critical or corrective feedback you do not agree with, are told to change or do something different, or are told something about yourself that you do not like (for example, by your boss, partner, friend, family member, neighbor, therapist).Flexible Mind ADOPTS can also be used with past memories of critical feedback, so if you can’t find a recent event, use an old one to practice.

What you will be doing:

• Notice moments when you receive or recall critical or corrective feedback
• Practice observing your immediate reactions without changing them
• Notice emotional, cognitive, and behavioral responses to feedback
• Observe patterns in how you typically respond to feedback
• Practice staying present with discomfort rather than avoiding it
• Reflect on both recent and past feedback experiences

Key insight:
Flexible Mind ADOPTS is about noticing your automatic responses to feedback rather than immediately reacting or avoiding. The goal is increased awareness of how feedback impacts your thoughts, emotions, and behavior over time.

Due: May 20
Bring your reflections to class. We will discuss what you noticed while practicing Flexible Mind ADOPTS.

05/11/2026

05/09/2026

Graduation season…

05/08/2026

DBT Class Update
Assigned: May 7, 2026 | Due: May 14, 2026

Homework Assignment: Interpersonal Effectiveness Worksheet 6 The Dime Game Figuring Out How Strongly to Ask or Say No

This week you will use the DIME Game to help determine how strongly to ask for something or how firmly to say no in a real situation.

Your task:
Use a real situation from your week and complete the 10 factors on Handout 8 to decide the appropriate intensity of your response.

What you will be doing:

• Identify a real situation where you need to ask for something or respond to a request
• Work through the 10 factors including Capability, Priorities, Self Respect, Rights, Authority, Relationship, Goals, Give and Take, Homework, and Timing
• Decide how strongly to ask or say no based on the situation
• Notice the difference between your initial reaction and what the model suggests
• Practice matching your response to the situation rather than your emotion
• Reflect on how slowing down changes your decision making

Key insight:
The DIME Game shows that there is no single correct level of assertiveness. The appropriate intensity depends on context, not just emotion. This skill helps you respond more intentionally instead of automatically.

Due: May 14
Bring your completed worksheet to class.

05/01/2026

DBT Class Update
Assigned: April 30, 2026 | Due: May 7, 2026

Homework Assignment: Interpersonal Effectiveness Worksheet 5 Tracking Interpersonal Effectiveness Skills and Interpersonal Effectiveness Handout 6a

This week we are focusing on increasing awareness of how you use interpersonal effectiveness skills in your daily life.

Your task:
Track your use of interpersonal effectiveness skills in real life situations throughout the week using Worksheet 5 and Handout 6a as a guide.

What you will be doing:

• Identify real life interactions where you use interpersonal effectiveness skills
• Track which skills you are using in each situation
• Notice patterns in how you communicate with others
• Observe what works well and what feels more difficult
• Pay attention to how your actions impact the outcome of interactions
• Reflect on how intentional skill use changes your communication

Key insight:
Interpersonal effectiveness is not just about knowing the skills, it is about using them in real situations. Tracking your behavior helps you build awareness and strengthen your ability to use these skills more intentionally over time.

Due: May 7
Complete your worksheet and bring your observations to class. We will review what you noticed and how tracking your skills impacted your awareness.