smoozypoo's diary

this is a personal reflection tool. it can support dbt skills practice, but it does not replace support from a qualified clinician. if someone may be in immediate danger, contact local emergency services or a trusted crisis support line.

week setup

let's begin!

name or nickname

choose any day in the week

the diary saves each week separately using monday as the week start.

tiny weekly focus

a kind note for this week

when the week gets hard, i can try

one day at a time monday

ready

this page only asks for today. small entries are enough.

feelings and urges from 0 to 5

0 means absent. 5 means strongest. this is for noticing patterns, not judging the day.

gentle care list

what happened?

body signals

thoughts and assumptions

urge or action pull

skill used or skill to try

intensity before and after

top slider is before. bottom slider is after.

what helped even a little?

one kind next step

relationship support

soft repair and communication

open weekly relationship notes

when i need support, i can say

simple script

when we need repair

repair script

this week i may need more

this week i may need less

small connection ritual

end of week

review without being harsh

average anxiety0

care checks0

skills used0

hardest daynone

open weekly review

what helped this week?

where did things break down?

one thing i am proud of

one adjustment for next week

safety and comfort

hard moment plan

open safety and comfort notes

safe people or numbers

safe places

warning signs i am getting overloaded

small comfort box

save and backup

keep my diary safe

saved diary data stays in this browser storage unless exported, imported, cleared, or browser data is removed. for privacy, use a trusted device and export backups when needed.

import backup