Step 2 of 3 · Diary card

Filling out a diary card

Section by section, in a few minutes.

A walkthrough of each section, in the order you'll see them.

How to start

  1. Open Okaya.
  2. Tap Start DBT Check-In. Today's date is filled in for you.

Going through the sections

Emotions

  • Rate 9 emotions on a 0–5 scale.
  • Leave any at 0 if you didn't feel them today.
How to pick a number: Save the 5 for when it's the worst it's ever been. Most days, real answers live in the middle.

Target behaviors

  • Check the behaviors you're tracking.
  • Log urges even if you didn't act on them.
  • You can also add others — substance use, binge eating, avoidance.
If this section is hard: Writing it down doesn't make it more real. It makes it visible. If you need support, the "Need support?" button at the bottom of every page is always available.

DBT skills

  • Check off skills you used today.
  • Rate each one from 0 to 7.
0 = didn't think about it · 3 = tried but couldn't · 5 = tried, helped · 7 = automatic, helped
What counts: If you almost acted on a target behavior but didn't, that's a skill. Count it.

Vulnerabilities (PLEASE)

  • Five sliders: sleep, eating, physical illness, substance avoidance, exercise.
  • Slide each one to where it really was today.

Notes & events

  • Free text. What set things off. What helped. What was hard.
  • One sentence is plenty.

Save

  1. Tap Save Complete Diary Card.
  2. You'll see a confirmation. That's it.