DBT Diary Card and Skills

When your brain shuts down, open this.

Some moments you can't think, can't decide, can't do the "right" coping thing you know you should. This is for those.

DBT Diary Card & Skills is a check-in app for when you're overwhelmed, spiraling, or just done — built around DBT, and designed to ask almost nothing of you.

No streaks. No pressure. No homework.

Open it, do one small thing, close it. That's the whole point.

WHEN THINGS SPIKE

Tap "I Need a Moment" for something to do right now:

A guided breath

A grounding prompt

A simple distress-tolerance tool

One small next step

No setup. No thinking required.

CHECK IN, YOUR WAY

Quick sliders — no wrong answers, nothing to score:

Mood, anxiety, stress, urges

Custom check-ins for what you actually track

Over time you build a record of how your days felt, without it becoming another task.

LOG WHAT HELPED

Track the DBT skills you actually used — TIPP, mindfulness, opposite action, grounding, self-soothing, and more. Press and hold any skill to see what it means. Add your own, too.

REFLECT WITHOUT JUDGMENT

At the end of the day, a short reflection. Not a score. Not a streak. Just a note that you showed up.

PRIVATE BY DEFAULT

No account

No social features

Nothing to share

Your data stays on your device

Export anytime — a clean file for yourself or your therapist.

Built around DBT — for anyone working through it, managing BPD, practicing emotional regulation, or who just gets overwhelmed. If other apps felt like too much, this one was built to do less.

Because when everything's too much, less is exactly what you need.

Privacy Policy: https://dahvio.com/dbt-daily-privacy.html

Terms: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/