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Daily Skills Card
Log daily which DBT skills you used and which were effective.
Goal
Build awareness of which DBT skill serves you most in which situation.
Steps
-
1
Evening, log skills used.
Expected Outcome
Immediate
Skill awareness.
Evidence base
School: DBT
Founders: Marsha M. Linehan (1993)
Linehan diary card.
Keywords
#diary-card#linehan#DBT#مهارات#pro#بطاقة مهارات#skills-card#وعي بالمهارات#skill-awareness#مراجعة أسبوعية#weekly-review#فعّالية المهارة#skill-effectiveness#تسجيل يومي لفعالية المهارات#تحليل أنماط استخدام المهارات#skill-usage-pattern-analysis#سجّل المهارات المستخدمة مساءً#log-skills-used-evening#قيّم الفعالية من صفر لعشرة#تقييم فعالية كل مهارة#rating-each-skills-effectiveness#سجل أسبوعي منتظم#regular-weekly-log#مقارنة الأسابيع ببعضها#تحديد المهارة الأكثر فائدة#مراجعة شهرية للتقدم
Frequently asked questions
How long does "Daily Skills Card" take?
This exercise takes about 5 minutes, practiced solo in a Journaling format.
When will I notice the effect of "Daily Skills Card"?
Skill awareness. In the short term: Use the effective.
Is "Daily Skills Card" evidence-based?
Yes — it draws on DBT (Marsha M. Linehan (1993)). Linehan diary card.
Is "Daily Skills Card" suitable for beginners?
Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.
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