PLEASE planner
A one-minute check of the five PLEASE areas, and one small target for tomorrow. Caring for your body makes emotions easier to manage.
Nothing you type leaves this device. There's no account, and nothing is saved anywhere but this browser.
One small target for tomorrow
Pick one area and one thing small enough that you'll actually do it.
This week
✓ on track · ½ partly · ✕ not today
Backup and clearing data
What this tool does
PLEASE is the DBT emotion regulation skill for reducing your vulnerability to strong emotions by taking care of your body. Each day you mark the five areas as on track, partly, or not today: treat physical illness, balanced eating, avoid mood-altering substances, balanced sleep, and exercise. Then you set one small target for tomorrow. The week view shows the pattern, and prints for your session.
Sample day
Physical illness ✓ · Eating ½ · Substances ✓ · Sleep ✕ · Exercise ½
Target for tomorrow (sleep): in bed by 11, phone charging in the kitchen.
Learn the skill: PLEASE. Related: Build Mastery, Accumulate Positive Experiences.
Questions
What does PLEASE stand for in DBT?
PLEASE is a DBT emotion regulation skill for lowering your vulnerability to strong emotions by caring for your body: treat PhysicaL illness, balanced Eating, Avoid mood-altering substances, balanced Sleep, and get Exercise.
Why track PLEASE every day?
Small slips add up. A short night, a skipped meal and a few drinks can turn an ordinary frustration into a crisis. Checking the five areas daily shows the pattern, and one small target for tomorrow keeps it doable.
Is the PLEASE planner private?
Yes. There's no account and nothing is sent anywhere. Your check-ins stay in this browser on this device. You can back them up to a file or clear them at any time.
Does it work offline?
Yes. Add the DBT Skills app to your home screen from the Skills Finder or this page, and the planner opens without a connection.
Skills tools work best alongside a DBT therapist. How to find real DBT.
A DBT therapist can help you work out which PLEASE area matters most for you. Send us a message.