Emotion Regulation
Daily Values Diary
Track how your daily actions align with your values—note successes, misses, and next steps.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Value Focus
List 2–3 values you want to emphasize today.
2
Planned Actions
Write the specific behaviors you intend to complete for each value.
3
Completed Actions
At day’s end, record what you did, rating alignment (0–5).
4
Emotional Impact
Note how living (or not living) the value affected your mood and urges.
5
Adjustment for Tomorrow
Decide how you’ll stay aligned or course-correct next day.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Sample Day
Values: Health, Connection. Planned: gym class, dinner with sibling. Completed: gym (alignment 4), dinner canceled (0) → replaced with phone call (alignment 3). Impact: pride, less anxiety. Adjustment: reschedule dinner for Saturday.
Practice Activity
Use the diary for five consecutive days. Review trends in alignment scores.
Which values are easiest/hardest to align with daily?
What patterns improve alignment?
How do aligned days affect your emotions?
What tweaks will you make for the next week?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha