Practice every skill, ten minutes at a time.

The printable workbook for DBT Skills in 10 Minutes a Day: 40 pages of worksheets, trackers, skill cards, and Pocket Support Cards, organized chapter by chapter.

✦ Daily Check-In pages, a 30-day tracker, and a Weekly Diary Card.

✦ Crisis Survival Kit, Emotion Log, Cope Ahead plans, and a DEAR MAN, GIVE, and FAST planner.

✦ 8 cut-out skill cards plus 16 printable Pocket Support Cards for your wallet, car, or Crisis Survival Kit.

What's inside the workbook

Every worksheet, tracker, and printable from the book, organized by chapter.

Notice, anchor, and survive the storm

Daily Check-In, Triggers Map, 30-day tracker, Wise Mind log, Comparing Perspectives, Crisis Survival Kit, Pros and Cons, and Comfort Kit.

Understand your emotions and speak up

Emotion Log, Check the Facts, and Cope Ahead plans, plus a DEAR MAN, GIVE, and FAST conversation planner.

Become your own coach

Weekly Diary Card, Chain Analysis, Evening Review, 8 skill cards, and 16 Pocket Support Cards to keep close.

Made for real life, not perfect conditions.

✦ You're reading DBT Skills in 10 Minutes a Day and want a place to actually practice each skill.

✦ You'd rather do ten focused minutes than a long assignment you never finish.

✦ You like having something on paper you can print, fill in, and keep close.

A few tips before you print.

Print only what you need, and print extra copies of the Daily Check-In and Diary Card. Keep everything in a folder near your practice spot. Short answers are perfect. This is practice, not homework.

Ready when you are

Get all 40 printable pages free and start practicing today, ten minutes at a time.

J. Lynns

This workbook accompanies DBT Skills in 10 Minutes a Day by J. Lynns. It is not a substitute for professional care. If you're in crisis, call or text 988 (U.S. and Canada), call Samaritans at 116 123 (UK and Ireland), or visit findahelpline.com.