Daily practice
How to Fill Out a DBT Diary Card
The best diary-card routine is usually brief, specific, and designed with your therapist—not an attempt to document every thought or moment.
There is no universal “correct” DBT diary card. A therapist may ask you to rate specific emotions, log selected behaviors, note medication changes, or check off skills. Start with their card and their definitions. This guide is about building a repeatable daily habit around that plan.
If the card takes so long that you avoid it, ask your therapist whether the first version can track fewer things. Consistency usually teaches you more than detail you cannot sustain.
1. Set a regular check-in time
Choose a time that fits the rhythm of your day: after dinner, before bed, or before a regular appointment. A recurring cue matters more than the “perfect” time. If you missed a day, make a best-effort entry only if your therapist recommends it, then return to the next day rather than abandoning the week.
2. Use the agreed scales
When your card includes a number scale, use the definitions you and your therapist agreed on. A 0–5 or 0–7 rating is not an objective measurement; it is a consistent shorthand that can make trends easier to discuss. Do not change the scale midweek unless your treatment team asks you to.
3. Record the categories that matter to your plan
Your card may ask you to note emotions, urges, target behaviors, substances or medication, and skills. Enter what occurred and leave interpretations for the session when possible. A short note—such as “argument after work” or “used a skill before calling back”—can preserve context without turning the card into a full journal.
4. Mark skills honestly
Checking a skill does not mean it solved everything. It can mean you remembered it, considered it, tried it, or used it effectively—depending on the instructions for your card. Honest tracking makes a better discussion possible. If a skill did not help, that is useful information to bring to the next session.
5. Bring the card to session
Before your appointment, glance at the week and choose one or two moments you want help understanding. Your clinician sets treatment priorities; the diary card is a way to arrive with the information needed for that conversation.
An iPhone routine
- Open the card at your planned check-in time.
- Enter ratings using your treatment plan’s definitions.
- Check the skills you practiced and add only the context you will need later.
- At the end of the week, export or bring the card in the format your therapist prefers.
With DBT Diary Daily, users can complete a private on-device diary card and export a PDF when they choose. Confirm with your therapist whether a PDF, paper copy, or another method works best for them.
Sources
- University of Washington: DBT Skills Diary Card with instructions (PDF)
- University of Washington Behavioral Research & Therapy Clinics: diary-card resources
Important: This is general education, not a substitute for clinical guidance. Follow the card, targets, and safety plan set by your own treatment provider. In an emergency, contact local emergency services or a crisis line.