DBT Skills Tracker — Remember What You Used (and What Worked)
DBT skills are most useful when you can remember what you tried, see what helped in specific situations, and practice consistently between sessions. A DBT skills tracker helps you build that feedback loop.
DBT Pal is a fast, privacy-first DBT skills tracker that also supports full diary card tracking — so you can connect skills to emotions and urges instead of tracking everything in separate tools.
Download DBT Pal for iOS
Download DBT PalWhy Track DBT Skills?
Tracking turns DBT from "I think I tried something" into "I know what worked." It helps you:
- Reinforce skills you used successfully
- Spot patterns (e.g., which skills reduce intensity fastest)
- Practice intentionally instead of only during crises
- Bring data to therapy instead of reconstructing from memory
Track Skills in Real Life (Not Just in Theory)
Log skills in seconds
When you're overwhelmed, you have seconds — not minutes.
Connect skills to feelings
Skills are context-dependent. Track emotions/urges alongside skills so you learn what helps in which moments.
Build a repeatable routine
Reminders + streaks keep practice from depending on willpower.
Skills You Can Track
DBT Pal supports core modules and common skills, including:
- Distress Tolerance: TIPP, STOP, ACCEPTS, Radical Acceptance
- Mindfulness: Wise Mind, Observing, Describing
- Emotion Regulation: PLEASE, Opposite Action
- Interpersonal Effectiveness: DEAR MAN, GIVE, FAST
And you can customize skills to match your program.
Privacy-First by Design
- No accounts required to start
- On-device by default
- Optional iCloud backup
Track DBT skills in 30 seconds — try DBT Pal
Download DBT PalFAQ
What's the difference between a DBT skills tracker and a DBT diary card?
A diary card tracks emotions/urges/behaviors plus skills used. A skills tracker focuses primarily on which skills you practiced. DBT Pal supports both in one routine.
Can I customize the DBT skills list?
Yes. You can add and edit skills so your tracker matches your DBT program.
Is a DBT skills tracker useful if I'm new to DBT?
Yes. Tracking helps you learn which skills you actually reach for — and which skills you want to practice next.
Can I share what I tracked with my therapist?
Yes. You can export selected dates if you want to review patterns in sessions.