7 Tips for Making the Most of Your Time Between Therapy Sessions

Therapy can be powerful, but the real growth often happens between sessions. That in-between space is where you process, reflect, and practice what you’re working on. In fact, I like to say that 90% of therapy happens outside the therapy room. (Okay, that number is made up, but the idea holds true.)

Whether you’re new to therapy or already deep into the work, here are seven ways to make the most of your time between appointments.

1. Keep a Therapy Note in Your Phone

Ever had a powerful realization midweek, only to forget it by the time your session rolls around? You’re not alone. I encourage all my clients to keep a running note in their phone just for therapy thoughts. Jot down insights, questions, dreams, or tough moments so we can pick up right where you left off.

2. Start (or Recommit to) Journaling or Art Journaling

Journaling is one of the simplest and most effective ways to stay connected to your emotional world. Whether it’s written or visual, keeping a journal helps you track your thoughts, moods, and patterns over time. You don’t need to write daily or have an art background. Just use it to capture what stands out to you. This kind of reflection can make therapy sessions more focused and meaningful.

3. Read Books That Align With Your Therapy Goals

Books can reinforce and expand on what you’re learning in therapy. Whether you’re working on boundaries, exploring past trauma, or managing anxiety, the right book can offer new tools or perspectives. Ask your therapist for recommendations tailored to your goals. Most therapists love suggesting resources that help bridge the gap between sessions.

4. Listen to Podcasts or Mental Health Content That Resonates

Sometimes it helps to hear new voices or explanations that complement what you’re working on. Podcasts, articles, and audiobooks can provide fresh insight, relatable stories, or practical strategies. Whether you’re folding laundry, commuting, or walking the dog, make use of that time with content that supports your mental health journey.

5. Practice What You’re Learning, Especially in Relationships

Therapy gives you insight and tools, but your daily life, especially your relationships, is where the real growth happens. Pay attention to opportunities to try something different. Maybe it’s pausing before reacting, communicating a boundary, or asking for support instead of keeping it in. Relationships often reflect our deepest patterns, so they’re the perfect space to apply what you’re learning. It might feel awkward at first. That’s normal. Every small shift you try helps build emotional muscles.

6. Make Those Overdue Appointments

Mental and physical health are deeply connected. When you’re run down or dealing with an undiagnosed health issue, it can impact your mood, energy, and capacity to cope. If it’s been a while since you saw your primary care provider, dentist, or had routine bloodwork, now is a great time to check those boxes. Taking care of your body is a form of mental health care too.

7. Don’t Skip the Basics

Think of your mental health like a table with four legs: sleep, nutrition, movement, and social connection. If one leg is missing or shaky, the whole thing can get kinda wobbly. You don’t need perfection, just consistency. Are you getting enough rest? Eating food that sustains you? Moving your body regularly in a way that feels good? Staying connected to people who care about you? These basics form the foundation for any deeper therapeutic work to truly stick.

Therapy Is More Than Just an Hour a Week

Your time between therapy sessions is just as important as the sessions themselves. By staying engaged with the work through reflection, action, communication, and care for your whole self, you’re building momentum and deepening the change. Start small. Pick one or two of these tips and try them out this week. You might be surprised at what shifts.

If you’re looking for a therapist who supports practical, real-life integration between sessions, I’d love to connect. Reach out here to schedule a consultation or explore if we might be a good fit.