A WEEK OF NOTICING · A CONVERSATION WITH YOUR CLINICIAN
Your DBT diary.
Make room for what happened, what you felt, and what you tried. A small check-in is enough to begin.
Need support right now?
This diary is not a safety assessment or crisis service. If you may act on suicidal or self-harm urges or cannot stay safe, use your safety plan and contact immediate support. For immediate danger, contact local emergency services. You do not need to finish a rating first.
In the United States and its territories: call 988, text 988, or use Lifeline chat. Elsewhere, contact a local crisis service.
For nonurgent review, arrange directly with your clinician how and when you will share your diary. Recording an entry does not notify anyone.
Everything is optional. Blank means not recorded; zero is a recorded rating. Choose an intensity from 0 (none) to 5 (highest on this card), using the same time frame you agree on with your clinician.
SEE THE WEEK TOGETHER
Your weekly overview
These are your recorded entries, not a score, diagnosis, risk category, or measure of progress. A dash means not recorded.
View all 24 skills across the week
✓ = marked as practiced. — = not marked.
Patterns and session reflections
Explore small choices and contexts with curiosity. Record only the details you want to keep.
Before and after a therapy session
Optional 0–5 urge ratings. They are not automatically interpreted or sent anywhere.
YOU CHOOSE WHAT TO KEEP
Save, take with you, or print
Nothing is saved automatically. Browser saving stores all weeks currently in this diary on this device and browser. Anyone with access to this browser profile may be able to open them. Clearing browser data can remove them. Export a file if you need a portable copy.
Exports include all weeks and entered information. Print includes only the selected week. Use your clinician's agreed sharing method; this tool does not send either.
Entries are only in this open tab. Saving is optional.
About this digital card
Adapted from the user-provided DBT Diary Card, credited “Modified by Eric Gadol, 5/5/15.” This More Than Therapy version preserves its tracking areas and 24-skill sequence, with clearer wording and mobile-friendly entry. The original “R” checkbox has no defined meaning on the supplied card; agree on its meaning with your clinician before using it.
TIP/TIPP is clarified as temperature, intense exercise, paced breathing, and paired muscle relaxation. Alternative rebellion and adaptive denial are related recovery practices, not synonyms for opposite action and distraction. Work, Love, Time, and Place are DBT-informed life-structure applications. Learn more in the 24-module pathway.
This adaptation is an educational self-record, not a validated assessment or comprehensive DBT program. Independent clinical review is pending. Do not use entries to change medication or manage withdrawal without appropriate medical care.
VA DBT background · VA Safety Plan information. References do not endorse this adaptation.