How to use a diary card with your therapist

People usually fill in the card between sessions and bring it along. The therapist uses it to see the week, and together you decide what to talk about. The details vary, so the first step is to ask how yours likes to work.

Questions to ask first

• Which items do you want me to track, and what scale should I use?
• Do you have your own card, or may I use a different one?
• Is paper fine, or a phone? How would you like to see it?
• What should I do about a day I missed?

What your therapist says comes first, ahead of anything on this page.

Between sessions

Many people fill in the card at the same time each day, often in the evening, when the day is still fresh. It usually needs only a minute or two. A reminder on your phone or a card kept beside your bed can help you remember.

If you miss a day, you can fill it in later from memory, or leave it blank. A card with gaps is still worth bringing. The gaps may be something to talk about too.

Bringing it to the session

Bring the paper card, show it on your phone, or share a file if your therapist has asked for that. Email isn't very private, so check first how they would like to receive it.

Many therapists look at the card near the start of the session, and use it to help decide what to spend time on. Some go through it line by line, and some glance at it and ask about a day or two. If you aren't sure why they are asking about something, you can ask them.

What often comes up

• A day with a high rating, or a day you ticked "acted".
• A day that went better than you expected, and what was different.
• A skill you used and how it went, or one you meant to use.
• A rating that stays the same every day, or that changes when something else does.
• Days you left blank.

Your therapist may want to go through a hard day with you in detail. That is their work to lead, so this page doesn't try to teach it. The same goes for the skills. You learn and practise those with your therapist or skills group.

When filling it in feels hard

This is common. Writing a number next to a hard feeling can be uncomfortable, and there can be a pull to round it down, or to skip the card before a session because of what it shows. If that happens, you can say so. "I didn't want to bring this" is useful for your therapist to hear.

If a particular row upsets you, or the card has started to feel like a chore or a judgement, tell your therapist. You can look at changing it together.

If things get harder between sessions

You don't need to save it for your next session. If you and your therapist have agreed on what to do between sessions, follow that, and contact them the way you have agreed. If you are in danger, please call your local emergency number or a crisis line. The card can wait.

Keeping it private

A diary card can hold very personal things, and it is yours. Keep a paper card somewhere you feel comfortable with. In DiaryLog, your entries stay on your phone, there is no account, and you can add a lock with your fingerprint or device passcode. A backup file contains your whole diary, so take care where you send it.

Using DiaryLog for this

In DiaryLog, you fill in each day on the Today screen, and the Week screen shows the week as a grid you can show your therapist on your phone. Sharing it as a PDF of 1, 2 or 4 weeks is part of the one optional purchase. If you would rather use paper, the printable card is free. Get it on Google Play.