DBT Urges Tracker Apps: Compare Privacy, Speed, and Cost
Urge tracking is one of the quickest ways to see whether skills are sticking. But most DBT apps treat it like a side feature or hide it behind a paywall. Here's how the most common options stack up—and why DBT Pal keeps urge logging fast, private, and review-ready.
What to Measure in an Urges Tracker
Effective DBT urges trackers should let you:
- Log an urge with intensity and whether you acted on it.
- Tag the skill you used, even if it "didn't work" yet.
- Export or screenshot the data for therapy check-ins.
- Stay private—ideally the data lives on your device until you choose to share it.
Quick Comparison
| App | Free Urge Logging | Paywall Pain Points | Privacy | Speed to Log |
|---|---|---|---|---|
| DBT Pal | Yes, full diary card free | Premium add-ons for extras only | Entries stay on-device unless exported | Entry takes ~30 seconds with sliders |
| DBT Coach | Limited; most urges features paid | Reviews cite paywall pop-ups | Cloud sync required | Extra taps to locate urge fields |
| DBT Diary Card & Skills Coach | Some tracking free | Ads + weekly paywall prompts | Requires account creation | Interface is cluttered for quick logs |
| Moodnotes / Quenza | Not DBT-specific | Subscription required | Stores data on vendor servers | Designed for CBT journaling, not urge sliders |
Why DBT Pal Handles Urges Differently
DBT Pal treats urges as core data, not an upsell. A single entry lets you:
- Select the urge type (self-harm, impulsive spending, binge eating, isolation, etc.).
- Drag intensity from 0–10.
- Toggle whether the urge was acted on.
- Mark the skill attempted and whether it helped.
Because the entry happens on one screen, it works when an urge is only lasting 30 seconds. You can attach a note or leave it blank and still export a clean report later.
Highlighted Workflows
- Micro Logging: Long-press the DBT Pal icon and choose "New Entry" to skip straight to the diary card mid-urge.
- Crisis Kit Pairing: If the urge escalates, switch to the DBT Crisis Kit to follow the grounding checklist, then finish the log afterwards.
- Therapist Export: Use the weekly CSV export so your therapist can see urges, behaviors, and skill effectiveness without deciphering handwriting.
When Other Apps Still Help
You might still use other tools for adjacent tasks:
- Meditation apps to prepare for urge surfing.
- Habit trackers for medication or sleep data that impacts urges.
- Community forums for accountability buddies.
Just make sure those tools do not slow down the core DBT requirement: log the urge, rate it, and note the skill as close to real-time as possible.
FAQ
Is there a private DBT urges tracker?
Yes. DBT Pal stores diary entries locally unless you export them, so urges stay private to your device by default.
Can I track urges for free?
DBT Pal's diarizing is free with optional premium features, and you can also use the printable sheet in the DBT Crisis Kit if you prefer paper.
How often should I log urges?
Log as soon as an urge appears—even a 30-second entry gives you more usable data than waiting until the end of the day.
When you're ready to streamline urge tracking, download DBT Pal and pair it with the crisis kit so support is available whether you're online or offline. Keep the Resources hub bookmarked for new templates and walkthroughs as they drop.