The DBT Diary Card Journal — 13-Week Printable Tracker

A real DBT diary card, for people doing this on their own. 13 weeks of undated tracking for emotions, urges and the skills you actually used, written from lived experience of BPD.

You can't remember Tuesday. Not accurately, and especially not when you're upset. That's the whole reason this exists.

WHAT A DIARY CARD IS

It's the thing people in DBT programmes fill in every day and bring to their therapist. Ten minutes a week, spread over seven days. You rate a feeling out of five, note whether you had an urge, and tick which skills you drew on.

Then you look back. And the pattern that was invisible while you were living it turns out to have been there the whole time.

WHAT YOU GET

One A4 printable PDF, 39 pages:

• 13 weeks of tracking - a diary card and a week-in-review page for every week

• A filled-in example week, so you're not staring at an empty grid wondering what goes where

• The 0 to 5 scale explained, for emotions and for urges

• Every DBT skill on one reference page - print it and keep it beside the journal

• Notes and reflections space for anything that doesn't fit a box

Completely undated. No months, no dates, nothing printed anywhere. Start today, stop for three weeks, pick it back up in March. Nothing goes stale and nothing makes you feel behind.

WHO IT'S FOR

Anyone in DBT who wants their own copy. Anyone on a waiting list who wants to start now. Anyone who finished the programme and misses having somewhere to put it. And anyone living with BPD, anxiety or emotions that arrive louder than they should, who is doing this alone and doing it anyway.

You don't need a therapist to use this. You just need somewhere to put it all.

WHY TRACKING WORKS WHEN NOTHING ELSE SEEMS TO

On the days you're convinced you're getting nowhere, the ticks argue back. That's not motivational nonsense, it's just what happens when you write things down at the time instead of trying to reconstruct them later.

HOW IT WORKS

• Instant digital download, available the moment payment clears

• One PDF, A4, 39 pages

• Print the whole thing, or just the week you're on

• Yours forever, reprint as many weeks as you need

• Nothing arrives in the post

A GENTLE NOTE

This is a self-help journal written from lived experience. It isn't therapy and it doesn't replace professional support; it sits alongside it. Crisis contacts are on every tracking page.

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.

You're not broken. 🖤

Ellen

BPD & I

UK/EU prices +VAT at checkout