DBT Diary Card and Skills

Now free. When everything's too much — overwhelmed, panicking, shutting down — DBT Daily is the calm toolkit you can open in ten seconds.

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.

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