7 Tips for Making the Most of Your 50 Minutes in Therapy

Therapy is a space unlike any other. It’s one of the few places where you get to show up exactly as you are, without needing to perform, fix, or filter. That said, the time goes quickly. A standard session lasts about 50 minutes, and when life is busy, it can be easy to slip into autopilot or rush through it.

If you want to make the most of your time in session, here are a few ways to be intentional and grounded while you’re in the room (or on the screen).

1. Arrive a Few Minutes Early

I know life is busy and sometimes we’re rushing from one thing to the next. But when you arrive right at the dot or a few minutes late, it usually takes a good chunk of the session just to settle in.

Whether you’re coming in person, or logging on from your laptop, taking 5 to 10 minutes beforehand to prep noticeably changes the tone of the session. Use that time to reflect on what you’d like to talk about, take a few centering breaths, or listen to something that helps you feel more present. Starting from a grounded place helps the session feel more focused from the very beginning.

2. Review Your Notes App (or Journal)

In a previous post, I shared 7 things to do between therapy sessions to deepen the work. One of the most useful? Keep a running list of thoughts, patterns, or insights throughout the week. Use it to guide your focus and prevent that awkward “I don’t know what to talk about” feeling when your session begins.

And if you get stuck or feel that familiar “I know I’m forgetting something” moment, feel free to pull up your notes app right there in session.

3. Silence Your Phone and Watch

Unless you’re truly waiting on something urgent, turn off notifications. This is your time, and even a short buzz can pull you out of something meaningful.

Most phones now allow detailed settings where only specific calls or texts can come through. Really need to be reachable to your kids, but don’t need to hear from that telemarketer or extended family member? Use those settings. And consider how this might be useful in other parts of life too… creating more protected, intentional space for focus, rest, or connection.

And if this feels harder than expected, get curious about that. What are the expectations around your availability? Who taught you that you had to be accessible 24/7? How might that mindset be impacting other parts of your life or relationships?

4. Tell on Yourself

Therapy is a great place to vent, especially if you’re not feeling heard or supported elsewhere. And yes, it’s okay to process difficult relationships or things other people have done. But don’t forget to include yourself in the story.

That sharp tone you used with your partner, the moment you lost it with your kid, the medical appointment you still haven’t scheduled, the hard convo you’re avoiding with a coworker…this is all valuable material. Therapy can’t change the people around you, but it can help you shift your responses and patterns.

5. Give Your Therapist Feedback

Want your therapist to talk more or less? Is something not working, or something that really resonated? Let them know.

Therapy is collaborative, and a good therapist welcomes feedback. If something is outside of their approach or scope, they’ll let you know and help connect you with someone who’s a better fit. This is also the perfect place to practice speaking up for yourself in an assertive, healthy way, especially if that’s something you’re working on in other areas of life.

6. Cry

If you cry in session (whether it’s a single tear or a full-on sob), you never need to apologize. Crying in therapy is a natural, healthy way for the body to release emotion, and research shows that emotional tears help regulate our nervous systems. If you’ve been told to hide your tears or toughen up, it can feel uncomfortable at first, but it’s okay to let that guard down here.

Want to know more? Here’s a great article on the science of crying.

7. Let the Work Keep Working After the Session Ends

The end of the session doesn’t have to be the end of the process. If you can, avoid immediately jumping into something high-stress or overstimulating. Even a few minutes of quiet, journaling, or gentle movement can help insights settle and stay with you longer. If your schedule doesn’t allow for that right away, try setting aside time later in the day or week to reconnect with what came up.

Final Thought

Therapy isn’t about doing it perfectly. It’s about showing up with intention, staying honest with yourself, and creating space to grow over time. The work happens in layers, and often, it’s the small adjustments that make the biggest difference in how meaningful those 50 minutes can be.

Ready to make those 50 minutes count?

If you’re looking for a therapist who creates a space where you can show up fully, reflect deeply, and move toward real change, I’d love to connect.

Learn more about working together or reach out here to get started.