What to Bring Into Therapy (and What to Do Between Sessions)

One of the most common things people ask me—especially when they’re just starting therapy—is:
“What should I bring in?”
Or
“What should I be doing in between sessions to get the most out of this?”

First of all: if you’re asking that question, you’re already doing something right. It means you’re showing up with intention. You’re invested in your own growth, and that matters. But let’s talk about what can actually support your therapy journey—both in the room and outside of it.

What to Bring Into Therapy

1. Yourself—exactly as you are
Sounds obvious, but it’s worth saying: you don’t have to come into therapy “having it all together” or with a polished update. Some weeks you’ll have a clear topic, and others might feel more jumbled. Both are okay. The most important thing is that you come as you are. That’s where the work happens.

2. Curiosity
Therapy isn’t about having the right answers—it’s about getting curious. About your patterns, your thoughts, your body, your reactions, your inner voice. Curiosity opens doors that judgment slams shut. So even if you’re feeling stuck or overwhelmed, that little “Huh, I wonder why I do that…” can go a long way.

3. Anything that’s been sticking with you
A comment someone made, a dream you had, a TikTok that hit too close to home (no shame, we’ve all been there)—if something keeps circling back in your mind, it’s probably worth bringing in. Even if it feels random. Those are often the breadcrumbs that lead to really meaningful insights.

4. Questions
Therapy is your space. If you’re wondering how something works, feeling unsure about a process, or just want to understand more about yourself—it’s okay to ask. In fact, I encourage it. Let’s wonder together.

What to Do Between Sessions

1. Practice gentle awareness
You don’t need to be working on yourself 24/7. But paying attention—with compassion—can be powerful. Notice what comes up for you throughout the week. Where do you feel stuck? What feels surprisingly good? What patterns are showing up again?

2. Jot things down (if that works for you)
Some people find it helpful to keep a therapy journal or note on their phone. Not for long essays—just quick thoughts, themes, or moments to revisit in session. It’s especially helpful if you tend to forget what you wanted to talk about (hi, ADHD brain—I see you).

3. Try one small shift
If we talked about a new skill, a boundary, or a reframe—see what it’s like to try it in real life. Not perfectly. Just try. Therapy isn’t about instant change, it’s about experimenting with new ways of being. Little shifts lead to big ones, over time.

4. Take care of yourself like you matter
Because you do. Even if things feel messy or hard or uncertain—you deserve rest, nourishment, and kindness. Your healing doesn’t only happen in the therapy room. It’s also in the ways you care for yourself in between.

Final Thoughts

Therapy is more than a weekly appointment. It’s a relationship, a mirror, a process. And like any meaningful process, it deepens when we tend to it with intention.

But also? You don’t need to do all the things to “do therapy right.” Sometimes just showing up is the brave thing. The healing thing.

So if all you bring into session is your honest, human self—that’s enough.
And if all you do between sessions is breathe, notice, and be kind to yourself—that’s enough, too.

We’re not going for perfect.
We’re going for real.