WithMarsha
DBT worksheet export
Daily Values Diary
Track how your daily actions align with your values—note successes, misses, and next steps.
What this worksheet is for
Track how your daily actions align with your values—note successes, misses, and next steps.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: daily values diary worksheet
Worksheet type: Support worksheet
How to practice it
Value Focus
List 2–3 values you want to emphasize today.
Planned Actions
Write the specific behaviors you intend to complete for each value.
Completed Actions
At day’s end, record what you did, rating alignment (0–5).
Emotional Impact
Note how living (or not living) the value affected your mood and urges.
Adjustment for Tomorrow
Decide how you’ll stay aligned or course-correct next day.
Real-world examples
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.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Use the diary for five consecutive days. Review trends in alignment scores.
Reflect and write
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?