The DBT Diary Card Journal — 90 Days of Tracking, 39 Printable Pages

90 days of DBT diary card tracking. 39 printable pages, designed to sit alongside the four workbooks — or on its own, if tracking is the bit you actually need.

A diary card is the least glamorous part of DBT and the part that shows you the pattern. You cannot see what sets you off from inside the week it happens in. On paper, a fortnight later, it's obvious.

WHAT'S INSIDE

- What a diary card is, and why it works, in plain English

- The 0 to 5 scale explained properly

- A filled-in example week, so you're not staring at a blank grid

- Weekly diary card pages — emotions, urges, skills used

- A Week in Review page for each week

- The skills, in one place — a full quick-reference of all four modules

- Notes pages for the thoughts that arrive sideways

WHO IT'S FOR

- Anyone working through DBT, in a programme or alone

- People who own the four workbooks and want somewhere to track it

- People whose therapist has asked them to keep a diary card and given them a photocopied grid with no instructions

- Anyone who suspects there's a pattern and can't quite see it yet

You do not need the other books to use this. It stands on its own.

HOW TO USE IT

Fill it in at roughly the same time each day. Two minutes.

If you miss three days, start again on the fourth — the gaps are data too. Nobody is marking it.

HOW IT WORKS

- Instant download, available the moment payment clears

- One A4 PDF, 39 pages

- Print at home, print at a shop, or work through it on a tablet

- Yours forever — reprint as often as you need, for as long as you need

THE PRICE

£5.99 for 90 days of tracking. The cheapest thing in the shop, and the one most likely to show you something you didn't know.

The price you see is the price you pay. If you're in the UK or the EU, VAT is already included — nothing gets added at the last screen.

A GENTLE NOTE

This is a self-help workbook written from lived experience of BPD. It isn't therapy and it doesn't replace professional support — it sits alongside it. Crisis contacts are included inside.

Because this is an instant download, returns aren't possible, but if anything is wrong with your file, message me and I'll sort it out.

You're not broken. You're mid-process. 🖤

Ellen

BPD & I