DBT Diary Card and Skills
Calm down when it's too much
Free · Designed for iPad. Not verified for macOS.
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.
Privacy Policy: https://dahvio.com/dbt-daily-privacy.html
Terms: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
DBT Daily is now free — the whole app, no paywall, no catch. Every tool, every skill, the diary card, all of it.
If the app has helped you and you'd like to chip in, there's a quiet "buy me a coffee" link tucked in the History tab. It's never expected — the app is yours either way.
Also new: a calmer app icon to match.
The developer, Raymond Rothwell, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Collected
The developer does not collect any data from this app.
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Raymond Rothwell
- Size
- 24.1 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 13.0 or later.
- iPhone
Requires iOS 13.0 or later. - iPad
Requires iPadOS 13.0 or later. - iPod touch
Requires iOS 13.0 or later. - Mac
Requires macOS 11.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later.
- iPhone
- Languages
- English
- Age Rating
4+
- 4+
- Copyright
- © 2026 DahVio Studios