You might already be aware when people, or even you, are being judgemental. Have you ever stopped to consider what it means to be nonjudgemental, and how you can apply it to your life?

Hi everyone, it’s Vlady here on the Dóchas blog! This week, I’m going to build on my previous mindfulness post about the concept “One-Mindfully” by exploring what it means to be nonjudgemental and how you can use it as a mindfulness skill. Watch my video or keep reading to learn more!

By the way, if you’re looking to connect with a mindfulness practice outside a therapeutic context, check out these local Spruce Grove yoga studios such as Yogarise and Mvmt + Yoga Collective.

How Mindfulness Helps You Recognize and Release Judgments

Before you get into the details of cultivating a nonjudgemental attitude, it’s important to start with a basic understanding of the two types of judgements you commonly engage in: discernment and evaluation.  

Discernment is your ability to recognize whether something aligns with a set of conditions, connects to known facts, or reveals similarities or differences. For example, consider fruit. Discernment helps you identify apples and oranges as fruits, even though they are experienced differently by your senses. Likewise, it allows you to recognize cauliflower as a vegetable, not a fruit. 

Alternatively, evaluation occurs when you go beyond the facts by adding your own judgements, like calling something “good” or “bad.” These reflect your opinions and are not rooted in facts. For instance, suppose you and someone else are discussing a ski slope. You describe it as “good” while the other person describes it as “bad.” Each evaluation distracts you from the fact that you’re discussing the same ski slope. Marsha Linehan, the founder of Dialectical Behaviour Therapy (DBT), eloquently explained this when she said, “We are judgemental when we add an evaluation of worth or value to what we have observed.”

The words “good” and “bad” are not objective facts. They are judgements assigned by the observer.

The True Meaning Behind a Nonjudgmental Attitude

Being nonjudgemental means stripping away evaluative judgements of a person or thing. It’s about focusing on the facts of a situation that support good judgement and help you consider outcomes. Consider the ski slope example, being nonjudgemental might look like describing the particular slope as steep terrain with some uneven patches, which a sign indicates is meant for advanced or experienced skiers. It most likely would not be suitable for beginners, as there would be a higher risk of injury. Understanding what it truly means to be nonjudgemental sets the foundation for practical steps you can take to develop this mindset.

Simple Daily Habits to Cultivate a Nonjudgmental Mindset

Here are some of the ways you can practice being nonjudgemental in your everyday life.

1. Abandon ‘should.’ This word creates an evaluative tone about how things ought to be or have been, which can create a pressure cooker feeling in your present moment.

2. Stop labelling things as ‘good’ or ‘bad.’ Instead, you can stick to the facts when describing and understanding the state of things.

3. Practice responsive rather than reactive communication. When you feel the urge to reply immediately to a text or email that upsets you, pause before sending it. It helps to step away from the message for some time. When you return, check whether your reply sticks to the facts or includes judgements. If it has judgements, rework the message so it becomes a thoughtful, rather than, reactive response. 

4. Facts, facts, and more facts. When you notice you’re being judgemental in how you make sense of an experience, you can try following these three steps:

• • • Describe what you can observe with your senses. What can you see, hear, feel, taste, and smell in the situation? For example: “I need to push harder on the car brakes to come to a stop, and they’re making a fast, clicking sound.”
    • Explain the impact of the situation, without using words like ‘should’, ‘good’, or ‘bad’. For example: “The brakes might wear out completely if I keep using them during the road trip, and I’ll probably need to get them replaced.”  
    • Share how you feel based on steps one and two. For example: “I don’t feel safe using this vehicle for my road trip tomorrow.”

If you are looking to cultivate a more nonjudgemental stance towards yourself, others, and circumstances, feel free to reach out to Dóchas at 780-446-0300 or info@dochaspsych.com. Book an in-person (Spruce Grove) or virtual (across Alberta) appointment with one of our therapists here. Book a FREE 15 minute consult with Vlady here.

References

Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press. 

Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guildford Press. 

1Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guildford Press.

About Dóchas Psychological

Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.

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Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.