5 Strategies for Building a Habit of Regularly Filling Out a DBT Diary Card

Dialectical Behavior Therapy (DBT) is a cognitive-behavioral therapy that effectively treats various mental health issues, including borderline personality disorder, depression, and anxiety. 

A key component of DBT is using a diary card to track emotional states and behaviors. Diary cards can be a powerful tool in promoting self-awareness and developing healthy coping strategies, but many people need help to fill them out regularly. In this article, we will discuss some strategies for building a habit of periodically filling out a DBT diary card.

Strategies for filling out a DBT diary card

Starting with a DBT diary card is a significant first step, but sometimes life happens, and consistently filling out the DBT diary card can be challenging. We cover some strategies below to help you figure out a consistent routine for filling out the diary card.

Set a specific time and place for filling out the diary card

One of the best ways to regularly fill out a diary card is to create a routine around it. Choose a specific time of day and a particular location where you will fill out your diary card. It could be first thing in the morning, before bed, or at another time that works for you. Choose a time when you will likely have a few minutes of uninterrupted focus.

Use reminders

In the beginning, it can be helpful to set reminders to fill out your diary card. You can use an app on your phone or computer, a post-it note, or an alarm to remind you to fill out your diary card at the designated time. Over time, as you establish the habit, you may not need the reminders anymore, but they can be helpful in the early stages.

Start small

If you're new to filling out a diary card, trying to track every emotion and behavior simultaneously can be overwhelming. Start small by focusing on a few areas, such as your mood, sleep, or eating habits. Once you get in the habit of tracking these things regularly, you can gradually add more areas to your diary card.

Make it a positive experience

Filling out a diary card can feel like a chore, but it doesn't have to be. Make it a positive experience by choosing a notebook or journal you like and using colorful pens or stickers to make it more visually appealing. You can also use the diary card to reflect on your successes and growth areas rather than just focusing on the negatives.

Celebrate your successes

Set goals for yourself, such as filling out the diary card for a certain number of days, and reward yourself when you achieve them. A celebration could be as simple as treating yourself to your favorite snack or doing something you enjoy.

Regularly filling out a DBT diary card can be a valuable tool in developing self-awareness and promoting mental well-being. Building a habit of regularly filling out a diary card takes time and effort, so celebrate your successes along the way. By setting a routine, using reminders, starting small, making it a positive experience, and celebrating your accomplishments, you can build a habit supporting your mental health and helping you reach your goals.

Grouport teaches DBT skills in an online group setting

Are you seeking an effective way to manage anxiety and reduce emotional suffering? Join our Grouport DBT series by Grouport Therapy and learn new skills to help you live a more fulfilling life.

Our group meets once a week at a scheduled time, and you'll receive access to session links via email after enrolling and paying for the program. By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.

Don't hesitate to take the first step towards a better life. Our next session is waiting for you. Join our Grouport DBT series today and start improving your mental health alongside a supportive group of individuals.

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