Nonjudgmentally
Just the facts. Unglue opinions from what happened. “I’m stupid” → “I dropped the milk when I slipped.” And when you catch yourself judging, don’t judge your judging.
One-mindfully
One thing at a time. When you eat, eat. When you worry, worry. When distracted, come back — again and again.
Effectively
Do what works. Let go of “fair,” “right,” and “should.” Act for the situation you’re actually in, not the one you wish you were in.
Practicing nonjudgment
- When you notice a judgment, say “a judgmental thought arose.”
- Count judgments for a day.
- Replace judgments with facts, consequences, and your feelings about them.
- Notice judgmental expressions, posture, and tone — including in your head.
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