Weekly grid — reduce emotional vulnerability by tending the body
DBT PLEASE — reduce emotional vulnerability by tending the body first. Track five basics across the week; patterns show fast.
| Skill | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
PL — Physical illness Meds / doctor / rest as needed | |||||||
E — Eating 3 meals, balanced blood sugar | |||||||
A — Avoid mood-altering substances No / limited alcohol, THC, etc. | |||||||
S — Sleep 7–9 hours, consistent bedtime | |||||||
E — Exercise 20+ min movement |