How to prepare for a therapy session in 10 minutes

Start with what changed since last time

Skim the last week or two. Not to relive it, just to notice what stands out: a day that felt very different, a conversation that stuck with you, a stretch where you slept badly.

If you've been writing things down as the week went on, this takes a minute. If you haven't, scroll through your calendar and messages and see what jumps out.

Pick one to three topics

A session is short. Bringing ten topics usually means none of them get much room. Choose the one that's weighing on you most, and one or two others you'd like to touch on if there's time.

It's fine to put the hardest topic first, even if it's uncomfortable. Many people find that the thing they were saving for the end is the thing that needed the time.

Write each topic as a sentence, not a word

"Work" is a category. "I felt dread every Sunday night this month and I don't know why" is something you can start talking about right away. A full sentence also reminds you why it mattered when you wrote it.

• "I snapped at my sister on Tuesday and I keep thinking about it."
• "I haven't felt like doing anything since the weekend."
• "I want to talk about whether I'm ready to change jobs."

Note anything you want to follow up on

If you and your therapist agreed to try something last time, such as a breathing exercise, a conversation, or a thought record, jot down how it went, even if the answer is "I didn't get to it." That's useful information too.

Decide what you want from the session

Sometimes you want advice. Sometimes you want to be heard. Sometimes you want help making a decision. Telling your therapist which one you're after at the start can change how the hour goes.

Have a backup for when your mind goes blank

It's common to arrive with a clear head and a long list, then forget all of it the moment you sit down. Keeping your notes where you can see them, on your phone or on paper, means you can glance down instead of trying to remember.

If you'd rather your therapist see your notes ahead of time, sending a short summary before the session can save the first ten minutes of catching up.