Digital DBT Diary Card Walkthrough: Log in Seconds

Paper diary cards are easy to skip when emotions are already running high. A digital flow lowers that barrier—especially when logging takes under a minute. This walkthrough shows exactly how to complete a diary entry in DBT Pal, plus how to keep a printable backup from the DBT Crisis Kit handy for offline moments.

Before You Log: Quick Check

Use this pre-entry checklist so each log feels focused rather than overwhelming:

1. Rate your current emotion intensity (0–10) in your head.
2. Notice any urges (harm, substances, isolation) that deserve tracking.
3. Decide on the skill you most want to reinforce.

That ten-second scan keeps you present when you open the app.

Step 1: Capture Emotions

Open DBT Pal and tap New Entry. On the emotions screen:

• Select up to three emotions that describe your day or the moment.
• Drag the slider to rate each intensity.
• Add a note if there's context your therapist should see later.

This becomes your baseline for every diary card review. Even if the feeling shifts five minutes later, record what is true now so trends stay accurate.

Step 2: Track Urges and Behaviors

The next panel tracks urges. DBT Pal separates urges, actions, and effectiveness:

• Urges: Tap the urges that surfaced (self-harm, impulsive spending, substance). Use the slider to show how intense the urge was.
• Actions: If an urge was acted on, mark it here so you can discuss function in session.
• Effectiveness: A one-tap rating for whether the skill you tried helped.

This layout mirrors the standard diary card columns but condenses them into minimal taps.

Step 3: Log Skills

Scroll to the skill modules. Each DBT category lists core skills with mini tooltips—a quick reminder so you do not have to leave the moment to re-learn a practice. Tap each skill you attempted.

For example:

• Mindfulness → Observe
• Distress Tolerance → TIP or Self-Soothe
• Emotion Regulation → PLEASE
• Interpersonal Effectiveness → DEAR MAN

If you're building streaks, toggle Remind me so DBT Pal nudges you tomorrow.

Step 4: Add Notes and Attachments

At the bottom of the entry there's room for free text and optional attachment prompts. Consider adding:

• Triggers or thoughts that stood out.
• "Next time" ideas for when you want to try a different skill.
• Links to therapist homework or reference material.

Notes make supervision easier later—you and your therapist can scan for patterns without deciphering memory gaps.

Step 5: Sync with Your Therapist

Tap Finish Entry and head to the exports tab. You can:

• Email a PDF summary before session.
• Share a weekly CSV that mirrors the traditional diary card.
• Bring your phone/tablet into session and review the dashboard live.

If you prefer paper for therapy groups, print the DBT Crisis Kit mini diary card and fill it using the same structure. The handoff stays consistent.

Maintaining Momentum

A digital diary card works best when it becomes routine. These small habits help:

• Set micro-reminders inside DBT Pal—one for morning emotion check, one post-session.
• Pair logging with another habit (teeth brushing, medication) so it becomes autopilot.
• Archive screenshots when you have wins; referencing them keeps motivation high.

Troubleshooting Common Issues

• "I forget until midnight": Use the widget or long-press app icon to jump straight into an entry when you notice the urge.
• "I don't want to journal a setback": Log it anyway and tag the crisis kit flow you used. The data helps your therapist celebrate the effort rather than the outcome.
• "The template feels too long": Hide modules you don't need from settings so the core diary combo (emotions + urges + skills) stays front and center.

Bring the Process Offline When Needed

Phone dead? Pull out the printable from the crisis kit:

Emotion Intensity | Urges | Skills Tried | Was it effective? | Next tiny step

Later, transcribe into DBT Pal for safe keeping. That way your week still shows a complete streak, and you can continue exporting a single, clean log for therapy.

Why This Matters

The best diary card is the one you actually use. A digital-first workflow gives you:

• Near-instant logging so urges get tracked while still fresh.
• Automatic trends for therapists (no math required).
• Privacy—entries stay on your device unless you export.

The DBT Pal diary card was built around these constraints. Combine it with the printable crisis kit and you have an always-on routine, even without paper or perfect timing.

Need more printable checklists and walkthroughs? Save the DBT Pal Resources hub for quick access.