How to Journal Between Therapy Sessions

When a therapist asks how the week has been, it can be hard to choose where to start. A short note made closer to an event may help you remember what you wanted to discuss.

You don't need to bring a polished narrative or give your therapist access to the whole journal. Start by asking what kind of between-session notes would be useful for the work you are doing together.

Keep one event and one question

Here is an invented example:

Wednesday: I wanted to ask for help with the project but said I was fine. I noticed this as I was saying it. Question for next time: how can I practice asking before the work becomes urgent?

That gives the next conversation a starting point. It doesn't need a diagnosis, a complete explanation, or a conclusion about why it happened.

You might also note something that went differently from usual. “I asked to reschedule instead of agreeing immediately” can be worth discussing even if it seems small.

Record an exercise as you used it

If your therapist has suggested a particular exercise, follow the instructions you agreed on and note anything confusing or difficult. Describe what you tried and how it felt, including when it didn't help.

Structured writing can take different forms. For example, the NHS thought record is a CBT exercise for examining a situation and your response. It is not required homework for every therapy approach or every person.

If an assigned exercise leaves you distressed, let your therapist know rather than quietly extending it or assuming you did it wrong.

Make room for the practical questions

You can keep questions about the therapy itself: “What are we working toward?”, “Could we go more slowly with this topic?”, or “What should I do if the exercise brings up more than I can manage between sessions?”

A note can help you remember to ask. You do not have to justify the question with a long entry.

Decide what to share

You might read a sentence aloud, summarize the event, or bring a short list. You can say that there is more in the journal you aren't ready to show. Discuss privacy and the way notes will be handled if you choose to share them.

Journaling is optional support for the conversation, not a replacement for it. If keeping notes becomes another source of pressure, ask about a smaller format or taking a break. A single question saved for the next session can be enough.