Free DBT Diary Card PDF (Printable Template)
If you've been doing DBT, you already know the diary card is the backbone of consistent practice. The problem is that paper tracking is easy to skip — especially on hard days.
This page gives you a free printable DBT diary card PDF you can use today, plus a quick guide to make it sustainable.
Download the DBT Diary Card PDF
Download DBT PalWhat's Included in the Template
- Space for emotions + intensity
- Space for urges/behaviors
- Space to mark skills used
- A small notes section
How to Fill Out a DBT Diary Card
- Pick a consistent time (evening works for most people)
- Rate key emotions + urges (don't overthink it)
- Mark the skills you used
- Add one sentence of context if helpful
Common Mistakes (and Fixes)
- Too much detail — keep it short; consistency beats perfection
- Only tracking in crisis — small daily logs build the habit
- Not bringing it to therapy — print a week at a time or use a tool that exports
Printable vs Digital
Paper is great for simplicity. Digital can be better for consistency.
If paper tracking keeps slipping, DBT Pal is a privacy-first iOS alternative designed for fast daily entries and optional exports.
Prefer digital? Download DBT Pal for iOS
Download DBT PalFAQ
Is this DBT diary card PDF official?
It's a general-purpose DBT diary card template covering common elements (emotions, urges, skills). If your DBT program uses a specific card, follow your clinician's guidance.
What should I track daily on a DBT diary card?
Most people track emotions (with intensity), urges/behaviors, and DBT skills used. Keep it short and consistent.
Can I use a DBT diary card without a therapist?
Yes — many people use DBT worksheets independently, though DBT therapy can help with skill selection and nuance.
What if I can't stay consistent with paper tracking?
Try a simple routine (same time daily) and consider a digital diary card app with reminders and exports for therapy sessions.