Psychotherapy sessions often bring up deep insights, emotions, and questions. While our time together is valuable, the real work of therapy often happens in the spaces between sessions - when you reflect on, process, and put into practice what we’ve discussed.
Journaling is a powerful tool to help you gain clarity, track progress, and deepen self-awareness. Some of my clients have a dedicated “therapy notebook” that they write their notes in. Others simply use the Notes app on their phone. Regardless, if you’re looking for guidance on what to write about after a session, here are some prompts to support your reflections!
1. Immediate Reactions
What thoughts and emotions are lingering from today’s session?
Did anything surprise you during our discussion?
What was the most impactful moment of the session?
2. Insights and Takeaways
What is one key insight you gained today?
How does this new understanding shift your perspective?
Did anything challenge your current beliefs or patterns?
3. Emotional Processing
How do I feel in my body right now?
What specific emotion do I feel right now as I reflect on the session?
Did I experience any strong emotions during the session? If so, what triggered them?
What emotions do I need to sit with or explore further?
4. Application to Daily Life
How can I apply what I learned today to my daily life?
Are there any small actions I can take based on our discussion?
What obstacles might come up as I try to implement these changes?
How can I practice self-care between now and my next session?
5. Planning for Next Session
What do I want to revisit in our next session?
Is there anything I didn’t say today that I wish I had?
Are there any patterns or thoughts I’ve noticed since the session that I want to explore?
Journaling doesn’t have to be perfect - there’s no right or wrong way to do it. Whether it’s full paragraphs or bullet points, the goal is to give yourself space to process and reflect with kindness and curiosity. If you find these prompts helpful, consider making journaling a regular practice between sessions!
Looking forward to continuing this journey with you!
Matthew