- Trackers
- Mental Health
- DBT / CBT skills practice Tracker
This tracker covers a sensitive category. Unhide is pattern-insight for self-improvement — never diagnosis, treatment, or medical advice. You'll be asked to confirm you understand this before your first entry.
Which therapy skills actually work for you?
Log skills practice for 30 days. our AI shows efficacy by situation type — and the skills you're under-reaching for.
"30 days, 24 situations logged. Most-used: mindfulness (16 uses, 6.4 efficacy). Highest-rated: TIPP (8.2 across 6 uses, all anxiety / urge situations). Cognitiv…
6 fields. Done in 30 seconds per situation.
Fast enough to fit into any routine, specific enough to generate real patterns after 30 days.
Log, build, learn.
Log in 30 seconds per situation
One entry. A few taps. The fields are designed so you never have to think about what to fill in.
Build your dataset
Miss a day? Optional email nudge. AI needs 30 entries to find patterns worth reading.
First insight free
AI analysis at 30 entries. Your factors, your dates, your correlations — not a generic article.
6 things DBT / CBT skills practice reveals about you.
- Which skills you reach for most
- Which skills work best for which situation type
- The intensity-to-end-state drop (your skill power)
- Skills you've under-reached for despite high efficacy
- Therapy-day momentum patterns
- Your highest-intensity day skill stack
Here's what arrives at 30 days.
Illustrative — your analysis uses your own data.
Your dbt / cbt skills practice patterns show a clear weekly cycle. AI finds the specific factors affecting your scores — after 30 days, your data tells the story.
“"30 days, 24 situations logged. Most-used: mindfulness (16 uses, 6.4 efficacy). Highest-rated: TIPP (8.2 across 6 uses, …”
People watching their own patterns.
People in DBT, CBT, schema therapy, ACT, or self-led skills practice. Particularly valuable for users early in DBT treatment (the skills-acquisition phase), users in therapy homework with CBT, users with complex PTSD using skills for grounding and dissociation, users in recovery using DBT distress tolerance for urges, and users between therapy episodes trying to maintain practice.
Common questions
Is the DBT / CBT skills practice tracker medical or diagnostic?
No. Unhide is pattern-insight for self-improvement — not diagnosis, treatment, or medical advice. The AI is explicitly prompted to avoid clinician language. If something concerns you, please talk to your GP.
Does the AI see my entries?
Only when an analysis runs — triggered in-app or delivered to your email. Either way, only your logged data and history is sent, never your personal information. Your data is never used to train any AI model. Full detail in the privacy policy.
What if I miss a day or two?
No streak guilt. Your insights stay accurate; the chart just has fewer dots. The AI explicitly works around gaps in your data instead of pretending they're zeros.
When is my first AI insight free?
At 30 days of entries, and again at 180 days, on every free tracker. Free plan includes 2 trackers — upgrade for monthly or weekly AI runs.
Can I delete everything?
Yes, anytime, no questions asked. Delete a single entry, a whole tracker, or the entire account. Deletion cascades through analyses and exports.
Pair with these trackers.
Log exposure target, peak SUDS, and the habituation curve — and let AI show your ERP work landing over time.
Track hypervigilance episodes and the conditions around them — and let AI show your safety-system pattern and what calms it.
Track urges, coping, and safety — and let AI show you the pattern with the deepest care and full safety guardrails.
Free forever · Plus £7.99/mo · Pro £17.99/mo
Be first when DBT / CBT skills practice launches
We'll email you as soon as this tracker goes live.