DBT Pal: Diary Card & Skills

Track your DBT diary card in under a minute a day. Log urges, emotions, intensity and the skills you used. Private, no account needed, and ready to share with your therapist. DBT Pal is built for people practicing Dialectical Behavior Therapy. It takes the friction out of daily diary cards and stays close to what DBT asks of you: noticing, using skills, and keeping at it between sessions. WHAT'S FREE • A quick daily diary card Rate urges and emotions 0–5 with one tap, add a note if you want, and tick the skills you used. Your most recent skills are listed first. • Fill in missed days Open any past day from the calendar and complete it later. • Streaks that forgive One missed day a week won't break your streak. You can also hide the streak entirely. • Support when it's heavy A high Suicidal Ideation rating brings up 988 and your own Safety Plan, right in the card. Build your Safety Plan step by step: warning signs, things you can do on your own, people and places that help. • A one-week PDF for your therapist A clean, one-page diary card that's easy to read in session. • iCloud backup Back up your diary and restore it on a new phone. • Make the card yours Add up to 3 of your own urges or emotions, reorder them, and hide the ones you don't use. • Guided exercises Paced breathing, 5-4-3-2-1 grounding, the PLEASE checklist, Check the Facts, and a 5-minute check-in meditation. • Reminders and App Lock A gentle daily reminder, and Face ID lock with 988 still reachable from the lock screen. • Made for iPhone and iPad PREMIUM: HELP AND INSIGHT • DBT Coach An AI coach grounded in DBT skills, for working through a hard moment or practicing between sessions. If you choose to share it, the Coach sees today's ratings and skills, never your notes, and you can start from any strong rating with "Talk it through". • AI Weekly Insights Personalized summaries of the patterns in your card, with suggestions for the week ahead. • The full guided meditation library • More for your therapist Include your notes in the PDF export. • Unlimited custom urges and emotions, and custom breathing patterns SUBSCRIPTION OPTIONS • Monthly: $5.99 / month • Annual: $39.99 / year Subscriptions renew automatically unless canceled at least 24 hours before the end of the current period. Manage your subscription in your App Store account settings. PRIVACY There's no account to create. Your entries are stored on your device. iCloud backup uses your own iCloud when you turn it on. The optional AI features send the diary details they need to generate a response, and we don't keep more than that. DBT Pal is a self-help tool, not a replacement for professional care. If you're in crisis in the US, call or text 988. Terms of Use: https://apple.com/legal/internet-services/itunes/dev/stdeula Privacy Policy: https://dbtpal.app/privacy-policy.html