Between therapy sessions

What to talk about in therapy, and how to remember it.

If you’re not sure what to talk about in therapy, start with what happened since your last session: a moment that stayed with you, a feeling you couldn’t name, or something you avoided. Keeping a therapy journal between sessions means you walk in knowing what you want to bring.

  • No account needed to start
  • Answers stay in your browser
Before a session, Gary asks

What would you like to bring to your next session?

After a session

What stayed with you after today?

Illustrative questions. Gary responds to what you write.

In short

  • Anything that matters to you is worth bringing to therapy, including “I don’t know what to talk about”.
  • Writing right after a session and once midweek helps you keep what comes up.
  • Gary never contacts your therapist. You decide what to share.
Question 1 of 3 · takes about two minutes

How often do you have sessions at the moment?

Your answers stay in this browser. Nothing is sent to AI or used for analytics.

Signs you might recognise

The big thing from midweek fades before your session
You decide what to talk about in the room
Insights from a session slip away after a few days
You’d like to keep notes, but never quite do

12 things to talk about in therapy

  1. A moment from this week that stayed with you
  2. A feeling you couldn’t name
  3. Something you avoided or put off
  4. A conversation you keep replaying
  5. A pattern you noticed again
  6. What stayed with you from last session
  7. Something you’re proud of
  8. A decision you’re stuck on
  9. How your relationships feel lately
  10. What you need more or less of
  11. How therapy itself is going for you
  12. “I don’t know what to talk about today”

How to keep a therapy journal

A therapy journal is a place to note what comes up between sessions. Write a few lines right after a session about what stayed with you, then once midweek about anything new. Before your next appointment, pick the one thing you most want to bring.

Therapy journal prompts →

Between therapy sessions: frequently asked questions

What should I talk about in therapy?

Anything that matters to you: something from this week, a feeling you can’t name, a pattern you keep noticing, or how therapy itself is going. It’s also fine to say you don’t know where to start.

What is a therapy journal?

A therapy journal is where you note what comes up between sessions, so you can remember it and choose what to bring. It can be a notebook or an app like Gary.

Should I take notes to therapy?

Many people find it helpful. Bringing a few notes can make it easier to start. With Gary, you can create a PDF of chosen reflections and review it first.

Does Gary share anything with my therapist?

Never. Gary doesn’t contact anyone. If you want to share notes, you download a PDF and decide what to do with it.

Does Gary replace therapy?

No. Gary is for the time in between, and it isn’t therapy. Your therapist remains your therapist.

How much does Gary cost?

Gary is 39 PLN a month or 199 PLN a year, with a 14-day full refund on web subscriptions. You’ll see your plan before you pay anything.

Give it somewhere to go.

Three questions, a summary in your words, and a plan built around your week.

Start the 2-minute check-in →