Emotions
Nine emotions, rated 0–5. Save the 5 for the worst it's ever been.
Section 1Your first diary card
A daily check-in. Here's how it works.
A quick reference before you fill out your first one.
What's on the card
Target behaviors
Behaviors you're tracking. Log the action and any urges.
Section 2DBT skills
Skills you used today, rated 0–7.
Section 3Vulnerabilities
Sleep, food, movement.
Section 4Notes & events
Free text. As much or as little as you want.
Section 5How to fill it out
- Tap a section to open it.
- Skip sections that don't apply.
- Save and come back any time.
Frequently asked
How long does it take?
First time, about 8–10 minutes. Once you know the flow, 3–5.
Do I have to fill out every section?
No. Skip sections that don't apply.
Who sees what I write?
Your diary card is yours. Nothing is shared unless you choose to share it — for example, by opening the card in a session or sending it from your account.
What if I get activated while filling it out?
Pause. Use a TIPP or distress-tolerance skill, and come back when you're ready. The "Need support?" button at the bottom of every page has crisis resources and a way to reach out for help.
What if I miss a day?
Pick it back up tomorrow.
Can I edit a card after I submit it?
Yes, the same day. Once the day rolls over, the card locks.