You remembered the conversation all week, then sat down in the session and couldn’t find the words. A note can be as small as “I want to talk about what happened on Tuesday”. You don’t need a polished account.

What is a therapy journal?

A therapy journal is a place for notes you choose to keep alongside therapy. It can hold a moment you want to discuss, something you didn’t understand or words you want to remember. It is not extra homework unless you and your therapist agree on an exercise.

Before and after a session: two different jobs
  1. Before: choose a starting point

    “I felt tense after that call. I want to understand what made it difficult.” Bring a question, not a complete explanation.

  2. After: keep what matters

    “I want to ask more about what we discussed.” Note an agreed step only if there was one; you don’t need to invent homework.

These are invented examples, not accounts of anyone’s therapy.

A note template for between sessions

Write when a moment feels worth keeping, or shortly before your appointment. There is no daily quota. You can leave a field blank and choose just one note to bring.

One moment to bring to therapy
  1. What happened

    Describe one event in your own words. Leave out identifying details you don’t need.

  2. What I noticed

    A feeling, a thought, a physical sensation or simply “I’m not sure”.

  3. What I want to ask

    “Can we look at why this stayed with me?” or a question that fits your situation.

Store notes somewhere that feels appropriate for their sensitivity. Sharing is a separate choice: you can read one line, paraphrase it or keep it to yourself.

Therapy journal prompts for before a session

Use these the evening before or on the way to your appointment.

  • What happened since my last session that I keep thinking about?
  • When did I feel most like myself this week, and when least?
  • Which feeling showed up most often?
  • Is there anything I’m avoiding saying?
  • What did I try since last time, and how did it go?
  • What’s one thing I’d like my therapist to understand better?
  • What do I want to leave this session with?
  • Is there anything about therapy itself I want to talk about?

Therapy journal prompts for after a session

When you have the space for it, write a few lines after the session. You can rest first or leave it until later.

  • What’s the one sentence I want to remember?
  • What surprised me?
  • What felt hard to hear, or hard to say?
  • What did I understand differently?
  • What would I like to notice before the next session?
  • How do I feel now, compared with an hour ago?
  • Which question do I want to come back to?

Things to talk about in therapy when your mind goes blank

If you arrive with nothing prepared, that’s fine to say out loud. These are also good starting points:

  • something that kept repeating this week
  • a reaction of yours that surprised you
  • a relationship that’s been on your mind
  • how you’ve been sleeping and how your energy has been
  • something you handled in a way you’re pleased about
  • a memory that came up out of nowhere
  • how therapy itself feels at the moment
  • what you’d like from therapy now, which may have changed since you started

For a longer list and a gentle way to prepare, see our guide on what to talk about in therapy. For more general prompts, try our 50 journal prompts.

Should I share my therapy journal with my therapist?

That’s entirely up to you. Some people read a passage aloud, some summarise what they noticed, and some never share the journal itself but use it to find their words. All of these are fine. If you’re unsure, you could ask your therapist how they like to work with notes.

If you keep your journal in an app, check who can read your entries and whether anything is ever sent to your therapist without you choosing to. With Gary, you create PDF notes, review them, download them and decide what to share. Gary never contacts your therapist, and content is encrypted when stored and Pleso’s staff tools have no access to it. Our checklist on what to look for in an AI journaling app covers the other questions worth asking.

A journal is a support for therapy, not a replacement for it. If something feels urgent between sessions, contact your therapist or a GP, and if you feel unsafe, use our urgent support page.

Frequently asked questions

What is a therapy journal?

A therapy journal is a journal you keep alongside therapy, to note what happens and what you feel between sessions. It helps you remember what to bring and what stayed with you afterwards.

What should I write in a therapy journal?

Short notes on what happened, what you felt and what you want to bring to your next session. After a session, write down what stayed with you and any question you want to come back to.

Should I show my therapy journal to my therapist?

Only if you want to. You can read a passage aloud, summarise it or keep it private and use it to find your words. You could also ask your therapist how they like to work with notes.

What do I talk about in therapy if I don’t know what to say?

You can say exactly that. It can also help to bring something that repeated this week, a reaction that surprised you or a relationship on your mind. A few notes made between sessions make this easier.

Can I keep a therapy journal if I’m not in therapy yet?

Yes. The same prompts work for personal reflection. If you’re thinking about starting therapy, a GP can be a good first conversation about your options.

Further reading

Prepared with AI assistance. This article supports everyday reflection and does not replace individual advice or therapy.

Want the next guide?

We write a new one about once a month: gentle reads about overthinking, relationships, work and the time between therapy sessions.

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