✨
Quick daily check-in
Takes less than 2 minutes
Takes less than 2 minutes
📅 Today's Date
😊 How are you feeling?
Rate the emotions you felt most today (0 = didn't feel it, 5 = very strong)
😢 Sadness
0
Not at all
Very strong
😰 Anxiety
0
Not at all
Very strong
😠 Anger
0
Not at all
Very strong
😌 Joy
0
Not at all
Very strong
🎯 Did you use any coping skills today?
💭 Anything notable today?
Optional - just a sentence or two
📋 Complete DBT Diary Card
This is the comprehensive tracking tool used in standard DBT. It covers emotions, urges, behaviors, and skills practice.
Take your time - you can save progress as you go.
😊 Rate Your Emotions
Rate the intensity of each emotion you experienced today (0 = not at all, 5 = extremely strong).
It's okay if you didn't feel some of these - just leave them at 0.
💔 Hurt / Physical or Emotional Pain
0
None
Extreme
😢 Sadness / Depression
0
None
Extreme
😳 Shame / Guilt
0
None
Extreme
😠 Anger / Rage / Frustration
0
None
Extreme
😰 Fear / Anxiety / Worry
0
None
Extreme
😊 Joy / Happiness / Contentment
0
None
Extreme
😒 Jealousy / Envy
0
None
Extreme
🎯 Target Behaviors & Urges
These are behaviors you're working to change. Check if you had urges or engaged in these behaviors today.
Rate the intensity (0-5) if you did. Remember: Having urges is not the same as acting on them - both are important to track.
💡 What counts as a "target behavior"?
Target behaviors are actions you and your therapist identified that interfere with your life or treatment goals.
This might include self-harm, substance use, avoidance, or other patterns you're working to change.
🧰 DBT Skills Used
Check the skills you used today and rate how well they worked (0-7 scale).
Don't worry if you didn't use many - we're building this practice together.
📖 Skills Rating Scale (0-7)
0 = Didn't think about or use
1 = Thought about, didn't use, didn't want to
2 = Thought about, didn't use, wanted to
3 = Tried but couldn't use them
4 = Tried, could do them but they didn't help
5 = Tried, could use them, helped
6 = Automatically used them, didn't help
7 = Automatically used them, helped
1 = Thought about, didn't use, didn't want to
2 = Thought about, didn't use, wanted to
3 = Tried but couldn't use them
4 = Tried, could do them but they didn't help
5 = Tried, could use them, helped
6 = Automatically used them, didn't help
7 = Automatically used them, helped
🧘 Core Mindfulness
Wise Mind - Being reasonable with emotions
Observe - Notice without reacting
Describe - Use words, label the facts
Participate - Fully engage in experiences
Non-judgmental Stance
One-mindfully - One thing at a time
Effectively - Focus on what works
🛡️ Distress Tolerance
TIPP - Temperature, Intense exercise, Paced breathing, Paired relaxation
ACCEPTS - Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
Self-Soothe - Ground with 5 senses
Radical Acceptance - Accept reality as it is
Half-Smiling / Willing Hands
💭 Emotion Regulation
Accumulate Positive Experiences
Build Mastery - Do tasks that build confidence
Cope Ahead - Plan for emotional events
PLEASE - Physical health, Eating, Avoid drugs, Sleep, Exercise
Opposite Action - Act opposite to strong emotions
👥 Interpersonal Effectiveness
DEAR MAN - Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
GIVE - Gentle, Interested, Validate, Easy manner
FAST - Fair, No apologies, Stick to values, Truthful
📝 Prompting Events & Notes
What happened today that affected your emotions or behaviors? This helps you and your therapist understand patterns and triggers.
🎉
You completed the full diary card!
This detailed tracking provides valuable information for your treatment.
This detailed tracking provides valuable information for your treatment.
📊 This Month's Overview
23
Days Completed
82%
Completion Rate
7
Current Streak
18
Skills Used
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🎉
Amazing work!
You're on a 7-day streak. Keep it up!
You're on a 7-day streak. Keep it up!
🧠 Your Patterns & Insights
Based on your last 30 days of entries
Emotion Patterns
Your anxiety levels tend to be higher on Monday and Tuesday. You've successfully managed this by using breathing exercises, which you logged 8 times over the past month.
Potential Discussion Point:
"I notice anxiety spikes at the start of my work week. Could we explore what triggers this and develop specific coping strategies?"
Skills Usage
Great progress! You used coping skills on 23 out of 28 days. Mindfulness and deep breathing were your most effective tools, with 85% of uses reporting reduced emotional intensity.
Potential Discussion Point:
"My mindfulness practice is really helping. Can we build on this success and explore other complementary techniques?"
Trigger Awareness
You've noted "work stress" as a trigger 6 times this month, usually followed by increased sadness ratings (avg 4.2). However, when you used exercise as a coping skill, your mood improved by an average of 2 points.
Potential Discussion Point:
"I see a clear connection between work stress and my mood. Exercise helps, but I'd like to explore preventive strategies for managing workplace triggers."