Diary Card Set Up
The RO App can reminder you to track at the time of your choice each day. To set this up, click on the three horizontal lines (also called a hamburger icon) in the upper left corner. Then, click on the time listed next to "Notifications" to choose what time of day you would like to be notified. Finally, click the toggle button next to "Notifications" to turn on notifications. When turned on, you will receive a pop up that says: "It's time to track!"
RO DBT uses diary cards to help people track the social signals, overt behaviors and private behaviors they are looking to build awareness about and change. The app allows users to set up weekly diary cards and automatic tracking reminders. Additionally the app has a push feature to send a PDF diary card to your therapist (if you are working with one for individual sessions).
Any action regardless of form, intent or conscious awareness that occurs in the presence of another person.
Any action performed Not in the presence of another person.
Feelings, thoughts, urges, sensations or images.
Due to the app’s functionality, the Yes/No feature that is on paper diary cards was too complex to program and produce as an output in the first version. We suggest that you use “0” for No and “5” for Yes.
Diary Card and Skills Topics
It’s usually a 2 page PDF that has all your daily notes, skills use, social signals and private behavior tracking. Here’s an example of a fully filled out card.
Go to the “Archive” at the bottom of the home screen, under “This Week’s Practice”. Additionally you can access the “Archive” from the hamburger drop-down menu at the top left of the home screen.
From the Archive screen, click on which date and weekly entry you want to send. The date will be the start date of when you set up your weekly entry. At the bottom of the screen that opens, titled “Week In Review,” will be a button at the bottom called “Send report via e-mail”. Click this button, type in the e-mail address that you want to send to and click “Send”.
There is a button on your Daily Tracking labeled "Daily Notes." Please be aware that there is a limit of 255 characters, so you may need to work on being pithy in this section.
You may use the self enquiry journal for more lengthy reflections or notes, but please be aware that the self enquiry journal does not get sent to your therapist. It is meant to be for your personal work that you may choose to share or not (see next question on SE journals).
This function is not available currently. Due to the individual and confidential nature of many self-enquiry journal entries, we chose to not make this function possible. Most times in individual RO DBT therapy, the self-enquiry journal is NOT regularly shared with the therapist. Insights may be shared or patterns discussed out loud, but the writings themselves are not always shown to the therapist.
Yes, with some exceptions. If you miss a day’s entry and/or you wish to log behaviors the next day, you can enter data for past days by clicking daily tracking and choose the correct date on the date selector at the top of the screen. Choose the date you missed and add in the 4 log factors (SS/OB, PB, Risk factors, RO Skills) for that date. The app does not, however, allow you to fill out an entire week of past data. It will only allow you to go backwards a couple of days.
When you set up a new "weekly set up” for your diary card, you cannot chose a start date in the past. Please keep an eye out for updates on this. We have received significant feedback that this functionality is desired and are working on making it happen.
The RO Skills section is not a replacement for the Skills Manual, it is meant to be a reference and reminder for those who are already learning and working with the skills.
To find the skills, click on "RO Skills" at the bottom of the home page. If you don’t know what skill to use, the “Categories” button has the skills listed by general topic which will help you narrow down what skills are available. For example if you need help trying to respond well to others in new situations, you might pick the “Flexible Responding Category”. Or if you need a reminder how to relax and become calm in a social situation, you could choose “Activate Social Safety System”.
Additionally if you know what skill you want to practice and you know the number of it from the skills manual, you can select “By Numbers” so you can immediately scroll down to the skill you want to look at as a reminder of the steps. For example, Lesson 27 - DARES - is about working through envy and resentment”. Or maybe you realize you are in the middle of a “Don’t Hurt Me” and want to practice 16.A - REVEALS - to take responsibility for your pushbacks or don’t hurt me’s, so you can scroll right down to that number and remind yourself how to get out of one.
App Loading Issues / Troubleshooting / Errors
1.Make sure you are using the latest version of the app, if not, update it in the App Store.
2 Sign out and then sign back in to the app, repeat the process where you had an issue (for example, retry completing your diary card set up).
3 Delete the app, download again, sign in, and repeat the process where you had an issue.
Email us at info@grow-ro.com.
Please email us at info@grow-ro.com. Thanks for your great catch and using your high detail focus to help us improve the app. We may take your suggestion and add it to future updates.
What is RO DBT?
Please click here for a link to our explanation to Radically Open Dialectical Behavior Therapy.
The RO DBT app is a companion or stand-alone application for iPhones to help people with RO DBT skills, diary card tracking, social safety activation and self enquiry.
Due to the app’s functionality, the Yes/No feature that is on paper diary cards was too complex to program and produce as an output in the first version. We suggest that you use “0” for No and “5” for yes.
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- Join a RO DBT skills class, which are happening all over the world. Click here to find a practitioner
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- Or buy the RO DBT skills manual.
Other Topics
Will you be making a RO DBT for android phones?
I have a suggestion for app future versions! How do I submit it?
Please email us at info@grow-ro.com. We may not respond or be able to incorporate your suggestion, but we thank you for your thoughts!!