How the Diary Card and Skills Tracking Worksheet Supports Recovery

The Diary Card and Skills Tracking Worksheet is a therapeutic tool that promotes emotional awareness and accountability throughout recovery. By recording daily experiences, emotions, urges, and the use of coping skills, individuals can begin to recognize patterns in their thoughts and behaviors - and gain insight into what helps them stay grounded and connected to their recovery goals.

This worksheet can be used independently or as a collaborative tool in treatment with a therapist, registered dietitian, or care team.

Why Use a Diary Card in Recovery

A diary card is more than just a tracker - it’s a reflection tool that strengthens your awareness and empowers change. By completing the worksheet regularly, you can:

• Identify triggers, urges, and emotional patterns over time

• Recognize your use of skills throughout the day

• Notice progress in mood stability, emotional regulation, and recovery behaviors

• Strengthen accountability and identify the most helpful skills for different situations

• Bring detailed insights to your treatment team for better collaboration

What’s Inside the Worksheet

The Diary Card and Skills Tracking Worksheet includes two complementary sections to support emotional regulation and daily self-awareness:

Diary Card Section

• Behavior & Emotion Tracking: Space to record urges, actions, and emotional intensity for each day.

• Daily Reflection: A guided area to note events or emotions that impacted your behaviors—both positive and challenging moments.

• Skill Use & Medication Tracking: Simple prompts to log when recovery-oriented behaviors were used.

• Weekly Review: Helps identify patterns and prepare for reflection during therapy sessions.

Skills Tracking Section

• Comprehensive Skills List: Includes categories like Thinking Skills, Mindfulness, Self-Care, Grounding, and Distress Tolerance.

• Daily Skill Use: Circle the days you practiced each skill to build consistency and awareness.

• Examples Include:

• Thought reframing and gratitude journaling

• Meditation and self-compassion mantras

• Square breathing and the 5-4-3-2-1 grounding exercise

• Emotional release, radical acceptance, and recovery-based affirmations

The worksheet’s structure encourages daily practice and reflection, turning self-awareness and skill use into a natural part of everyday life.

How This Worksheet Supports Emotional Healing

Tracking your emotions and behaviors through a diary card allows you to connect thoughts, feelings, and actions in a meaningful way. Over time, it helps:

• Strengthen mindfulness and self-observation skills

• Reduce emotional reactivity and impulsivity

• Foster personal accountability and structure

• Build confidence in using skills that align with your recovery goals

This tool reminds you that each day offers new opportunities to choose self-awareness, compassion, and growth.

Whether you’re early in recovery or continuing maintenance work, the Diary Card and Skills Tracking Worksheet provides a tangible way to stay engaged and empowered in your healing journey.