DBT diary card
Rate your urges, emotions and skills each day. See the week at a glance, and print it for your session.
Nothing you type leaves this device. There's no account, and nothing is saved anywhere but this browser.
This card is locked
Forgot it? The only way back in is to clear the card: .
On a shared device, set a PIN below, or clear your data when you're done.
This week
Skills (0–7): 0 not thought about or used · 1 thought about, not used, didn't want to · 2 thought about, not used, wanted to · 3 tried but couldn't use them · 4 tried, could use them, didn't help · 5 tried, could use them, helped · 6 didn't try, used them, didn't help · 7 didn't try, used them, helped
Change what you track
Add or remove items. Past ratings for an item you remove stay in your backup, but drop off the card.
For therapists: send this setup to a client
Set the items above, then copy a link. When your client opens it, their card is set up the same way. The setup travels in the link itself; nothing is stored on a server.
Backup, PIN and clearing data
Backup
PIN
A PIN keeps casual eyes off your card on this device. It isn't encryption, so on a shared computer, clearing your data is safer.
Clear all data
Removes the card, its settings and its PIN from this browser. This can't be undone, so back up first if you want to keep it.
What this tool does
A DBT diary card is the daily log you bring to individual therapy. Each day you rate urges and emotions from 0 to 5, mark whether target behaviors happened, rate how you used skills on DBT's 0 to 7 scale, and tick the skills you practiced. The week view prints as a standard black-and-white card, with days down the side and items across, so any DBT therapist can read it at a glance.
Sample week
| Day | Urge: self-harm | Urge: use | Self-harm | Sadness | Anger | Joy | Skills |
|---|---|---|---|---|---|---|---|
| Mon | 2 | 1 | No | 3 | 1 | 2 | 5 |
| Tue | 4 | 2 | No | 4 | 3 | 1 | 4 |
| Wed | 1 | 0 | No | 2 | 1 | 3 | 7 |
Learn more: What are DBT diary cards? and what to track, and why. Therapists: see how to set up a client's card.
Questions
What is a DBT diary card?
A diary card is a one-page daily log used in DBT. Each day you rate your urges and emotions, mark whether target behaviors happened, and note which skills you used. Your therapist reviews it at the start of each session to decide what to work on.
What does the 0 to 7 skills rating mean?
It's the standard DBT skills-use scale. 0 means you didn't think about or use skills. 1 to 3 mean you thought about them or tried but couldn't use them. 4 and 5 mean you tried and could use them (5: they helped). 6 and 7 mean you used them without having to try (7: they helped).
Is my diary card private?
Yes. Everything stays in this browser on this device. There's no account and nothing is sent anywhere. You can add a PIN, back the card up to a file you keep, and clear everything at any time.
Can my therapist set up the card for me?
Yes. A therapist can pick the urges, actions and emotions to track and send you a setup link. The setup travels in the link itself, so nothing is stored on a server.
Will I lose my card if I change phones?
Your card lives in this browser only. Use Back up to save it to a file, and Restore on the new phone or browser. The card reminds you to back up once a week.
Skills tools work best alongside a DBT therapist. How to find real DBT.
Diary cards work best reviewed weekly with a DBT therapist. Send us a message.