Free Journal Prompts for Therapy-Goers (Plus the Perfect Companion for Your Sessions!)
Why Journaling is a Game-Changer for Therapy
Therapy is an incredible tool for self-growth, healing, and understanding—but sometimes, processing your thoughts between sessions can feel overwhelming. That’s where journaling comes in. Keeping a therapy journal can help you:
✔️ Organize your thoughts before a session
✔️ Reflect on key takeaways after a session
✔️ Track patterns in emotions and behaviors
✔️ Deepen your self-awareness and healing journey
If you’re looking for ways to make the most of your therapy experience, these free journal prompts will help you get started!
Therapy Journal Prompts to Try
Use these prompts to reflect before and after sessions, or whenever you need clarity.
Before a Therapy Session
What’s one thing I want to bring up in therapy today?
How have I been feeling emotionally over the past week?
What’s been weighing on my mind the most lately?
Is there a situation or behavior I want to understand better?
After a Therapy Session
What’s the biggest insight I gained from today’s session?
How did today’s session make me feel?
What’s one action step I can take based on what I discussed?
What do I need to remind myself of between now and my next session?
For Emotional Processing
What’s something I’ve been avoiding, and why?
When was the last time I felt truly heard and understood?
How do I typically react to stress, and is there a pattern?
What’s a belief about myself that I might need to challenge?
For Tracking Progress
What’s one area where I’ve noticed personal growth?
How have my emotions or behaviors changed since starting therapy?
What’s something I’ve learned about myself through therapy?
What’s a past challenge I’ve overcome that I once thought I wouldn’t?
Take Your Therapy Journaling to the Next Level with Therapy Assistant
While these free prompts are a great way to get started, having a dedicated space for therapy notes and reflections can make all the difference. That’s why I created Therapy Assistant—a guided journal designed to help you track your sessions, process emotions, and reflect on your progress.
Inside Therapy Assistant, you’ll find:
✔️ Dedicated pages for session notes and key takeaways
✔️ Guided prompts to help you reflect and grow
✔️ Space to track patterns, emotions, and breakthroughs
If you’re looking for a tool to support your therapy journey, Therapy Assistant is here to help!
