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A diary card is the small weekly habit that makes skills practice visible: a row for each emotion, a row for each urge, a box to tick each skill you actually used. Kept for a few weeks, it stops being a chore and starts being the clearest picture you have of your own week — which is exactly why it is worth having one that adds itself up.
This is one file. Each day you set each emotion 0–5, note any everyday urges, and tick the skills you used from the four DBT modules. Once a week the card works out your run of days in a row, how many days you filled in, the average of each emotion across the days you entered, how often each module came up, and the one skill you reached for most.
The arithmetic is careful about the one thing a diary card turns on: a blank day is not a zero. If you did not track a day, it is left out of the average rather than counted as nothing felt — a 0 you enter means the emotion was there at zero, and a blank means you did not record it. Anything the card could not count — a value typed outside 0–5, a mark it could not read — is listed in the summary by name, with the reason. A skipped check is never quietly read as a zero.
The skills are the common DBT skills (Linehan), across mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness, shown as a checklist to tick — not as instruction, and not as a course. The card records what you used; it does not teach a skill or check you used it correctly.
Nothing you type leaves your device, because there is nowhere for it to go: the file contains no network code at all. You do not have to trust that — open it in a text editor and search for the word "fetch": every time it appears it is one of the notes that invite you to look (the file ships in eight languages, so that note repeats), and it is nowhere in the code itself. That matters more here than almost anywhere: this is a record of your emotions, and it stays on your device rather than in someone's cloud.
In the same download: a two-page printable diary card, so you can take the week to a session or keep it by hand when you are away from a screen.
It does not treat you and it is not a substitute for a professional. Here is exactly what it does:
- keeps a weekly card: emotion intensity 0–5 for each day
- keeps everyday urges 0–5 for each day — avoiding, procrastinating, withdrawing
- marks which DBT skills you used that day, as a checklist across the four modules
- counts how many days this week you filled the card, and your run of days in a row
- averages each emotion over the week from the days you entered, not from the blank ones
- counts how often each skill module came up, and which single skill came up most
- prints the weekly card so you can take it to a session
- keeps everything in your browser on your device and sends nothing out
It does not tell you which skill to use, does not rate how you are doing, does not set goals, and does not know your diagnosis. By design it is not a crisis tool: it tracks everyday emotions and everyday urges, not urges to harm. If things feel heavy, this card is a place to write things down, not a place to get through a crisis — talk to a professional or someone you trust.
What you get
- Buy once, not a subscription. The diary-card apps people use are billed every month, and the entries live in someone else's cloud. This is a file on your disk, bought once, that still opens in five years — and your entries never leave your device.
- A real app, not a static PDF. Many DBT diary cards sold online are printable PDFs that cannot add anything up; this one keeps the card and does the weekly arithmetic for you.
- A blank day is not a zero. Averages are worked out only from the days you entered — an empty day is left out, never counted as nothing felt, and a 0 you type still counts
- The summary is checked. The weekly sums — streak, averages, skill counts — are written twice, independently, and run against 500-plus scenarios before the file is packaged; if the two disagree anywhere, the file is not built
- Everything it could not count is named, with the reason. A value outside 0–5, a mark it could not read — listed, never silently dropped or read as zero
- Four modules, the common DBT skills: mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness, as a checklist to tick
- Eight languages: English, Spanish, German, French, Portuguese, Italian, Dutch, Russian — the skill and emotion labels translated, not just the buttons
- Not a crisis tool, on purpose. It tracks everyday emotions and everyday urges, not urges to harm, and it says so plainly
- No install, no account, no connection. Opens on a laptop or a phone, and works the same with the wifi off
- A two-page printable diary card in the same download, to take to a session or fill by hand
Preview every page
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What's inside
Questions
Is this therapy, or a substitute for it?
No, and it is built not to be. It is a place to record your week and see it added up. It does not tell you which skill to use, does not rate how you are doing, does not set goals, and does not know your diagnosis. The skills are listed so you can tick what you used, not taught. Learning the skills, and what your week means, is for you and a professional.
Does it track self-harm or a crisis plan?
No, by design. It tracks everyday emotions and everyday urges — avoiding, procrastinating, withdrawing — not urges to harm, and it has no crisis fields at all. It is a diary card, not a safety plan. If things feel heavy, it is a place to write things down, not a place to get through a crisis; talk to a professional or someone you trust.
How do I know the weekly summary is right?
The arithmetic is written twice, independently — once in the file and once in a separate reference — and the two are run against more than five hundred scenarios before the file is packaged. If they disagree anywhere, the file is not built. The count of scenarios and the number of differences found are printed in the PDF that comes with it.
What happens on a day I forget to fill in?
Nothing bad. A blank day is treated as not tracked, not as a zero: it is left out of the averages and it does not count toward your run of days. That is the difference the whole card turns on — a 0 you enter means the emotion was there at zero, while a blank means you did not record it, and the card never confuses the two.
Is there a subscription?
No. You buy the file once and it is yours. It does not expire, it does not phone home, and there is nothing to cancel. The diary-card apps that do this by subscription bill every month and keep your entries on their servers; this keeps them on your device.
Where do my entries go?
Into the storage of the browser you opened the file in, on that device. Not to us, not to anyone — the file has no network code in it. Clearing your browser's site data erases them, so there is a Save-a-backup button on the Data tab that writes them out to a file you keep.
Does it work on a phone?
Yes. Save the file to the device and open it with the browser. The weekly grid is wider than a phone screen, so it scrolls sideways; a computer is easier for filling it in, but the summary and the daily marking read well on a phone.
Which DBT skills are in it?
The common skills from the four standard modules — mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness (Linehan). They are shown as short, plain-language checklist items to tick, in eight languages. They are there to record what you used, not to teach the skill.
Personal-use license for one household. No resale or redistribution. Delivered as a ZIP download immediately after payment. No physical item will be shipped.
DBT Skills Diary Card
One offline file that keeps your weekly DBT diary card — emotions and urges 0–5, the skills you used across four modules — and adds up the week: your run of days, each emotion's average, the skill you reached for most. A printable card is in the same download.
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- Works in any country · your own currency
- Download link on the confirmation page and by email
- What you need: Any modern browser on Windows, macOS, Linux, iPhone, iPad or Android. The diary card prints at US Letter.
- Full refund within 24 hours — just message us, no reason needed
- Formats: One .html file · any browser · Windows, Mac, Linux, iPhone, Android · works offline
- ZIP: 149 KB
Ask within 24 hours of paying and we refund the whole amount — no form, no reason needed. Up to 30 days we still refund, minus the 4% payment processing fee. Files that will not open are always refunded in full, with no time limit.
