By Calvin Field, founder of MindTrace. Last updated 2 November 2026.
Quick answer: Yes, it's okay to bring notes to therapy. Notes help you remember what happened during the week and what you wanted to say, especially if your mind tends to go blank. Keep them short, use them as prompts rather than a script, and let your therapist know you've brought them.
Key takeaways
Bringing notes to therapy is common and usually welcome.
Short prompts work better than long scripts.
Include key moments, recurring thoughts, priorities and questions.
If you're unsure, ask your therapist how they'd like you to use them.
Why bringing notes can help
You remember the details of difficult moments, not just the general feeling.
You're less likely to leave thinking 'I forgot to mention...'.
You can raise things that are hard to say out loud by reading them.
Your therapist gets real examples to work with.
Will my therapist mind?
Most therapists are glad when clients come prepared, because it shows engagement and gives them more to work with. Every therapist is different, though, so if you're unsure, just ask how they'd like you to use your notes.
What if I feel embarrassed about bringing notes?
It's common to worry that notes will look over-prepared, or that your therapist will judge what you've written. In practice, therapy is meant to be shared work. The American Psychological Association describes psychotherapy as a collaborative treatment, and says your psychologist will let you set the pace when it comes to telling your story. Notes are one way of doing that: you decide what to bring up, and when.
If it feels awkward, name it at the start: 'I made a few notes because I tend to forget things. Is it okay if I look at them?' Saying that out loud often takes the pressure off, and it tells your therapist something useful about how you like to work.
It also helps to remember that notes aren't a test. Nobody is checking your spelling or whether you covered everything. A few scribbled words like 'Sam text, felt 7/10' are enough to bring a moment back to mind.
What should I include in my notes?
Key situations from the week and how you felt
Thoughts that kept coming back
One or two topics you most want to cover
Questions for your therapist
How things went with anything you tried since last session
An example page of therapy notes
Section | Example |
Key moments | Wed: short text from Sam, convinced they were annoyed (anxious 7/10). Fri: froze in team meeting. |
Recurring thought | 'People are just putting up with me' |
Want to talk about | Why I assume people are annoyed with me |
Tried since last time | Challenged one thought with the evidence questions. Helped a bit. |
Question | What do I do when I freeze in meetings? |
Our therapy prep checklist covers how to put notes like this together in about ten minutes.
How to use notes without making it feel scripted
Keep notes short: prompts, not essays.
Start with the most important point.
Let the conversation go where it needs to, even if you don't get through everything.
Put your notes down once you're talking freely.
Should I bring notes to my first therapy session?
Yes, if it helps. First sessions often involve lots of questions about your history, what's brought you to therapy and what you'd like to change, and it's easy to forget something important when you're nervous. A short list can make the first session feel less daunting. It might include:
What's been happening, and roughly when it started
How it's affecting daily life, such as sleep, work or relationships
Anything you've already tried, and whether it helped
What you'd like to be different
Questions about how therapy will work, such as how long sessions last and what happens between them
You don't have to cover everything on the list in the first session. The APA notes that it's okay to tell your psychologist you're not ready to talk about something yet.
Can I share my notes with my therapist?
You can if you want to, but you don't have to. Some people read from them, some summarise out loud, and some just glance at them. Do what feels comfortable.
What should I write after a therapy session?
Notes don't only help before a session. A few lines afterwards can help you hold on to what you talked about, especially if sessions leave you tired or emotional. Mind points out that it's common to feel frustrated or upset after sessions, so keep it short, and don't push yourself to write straight away if you'd rather rest.
One thing you want to remember from the session
Anything you agreed to try before next time
How you felt as you left
A question or thought that came up later, to bring back next week
These after-session notes become the starting point for your next set of notes. If you're having CBT, the NHS says you'll usually practise between sessions, and a quick note of how that went gives you something specific to report back. Mind also suggests giving your therapist feedback on how you're finding sessions, and a short record of what helped and what didn't makes that easier.
For more ideas, see what to do between CBT sessions, or read how to track negative thoughts in the moment if you'd like to capture moments during the week as they happen.
How MindTrace helps
MindTrace creates your notes for you as you go. Log thoughts by text or voice during the week, and get an AI summary to read before your session, so you arrive prepared without having to write anything up.
Try MindTrace free for 7 days
Frequently asked questions
Is it weird to read from notes in therapy?
No. Many people do it, especially when a topic is hard to say out loud.
Should I write notes on paper or my phone?
Either works. A phone is handy for capturing thoughts in the moment; paper can feel less distracting in the session.
Can I take notes during a therapy session?
Usually, yes. Some people jot down a key point or a task to try. Check with your therapist if you're unsure.
What if I don't know what to write?
Start with one moment from the week that stood out, and how you felt. That's enough. See why you forget what to say in therapy for more ideas.
Can I use notes in an online therapy session?
Yes. Online sessions make notes easy to use, because you can keep them on paper beside your screen. Try not to keep them in another window you have to switch to, as that can pull your attention away from the conversation.
Will my therapist keep or read my notes?
Only if you choose to share them. Your notes belong to you. You can read from them, summarise them or keep them to yourself, and you can ask your therapist how they'd like to use them.
MindTrace is not a crisis service and doesn't replace professional care. If you're in crisis or worried about your safety, call or text 988 in Canada or the US, call 999 or Samaritans on 116 123 in the UK, or contact your local emergency services.
By Calvin Field, founder of MindTrace. Last updated 2 November 2026.
Quick answer: Yes, it's okay to bring notes to therapy. Notes help you remember what happened during the week and what you wanted to say, especially if your mind tends to go blank. Keep them short, use them as prompts rather than a script, and let your therapist know you've brought them.
Key takeaways
Bringing notes to therapy is common and usually welcome.
Short prompts work better than long scripts.
Include key moments, recurring thoughts, priorities and questions.
If you're unsure, ask your therapist how they'd like you to use them.
Why bringing notes can help
You remember the details of difficult moments, not just the general feeling.
You're less likely to leave thinking 'I forgot to mention...'.
You can raise things that are hard to say out loud by reading them.
Your therapist gets real examples to work with.
Will my therapist mind?
Most therapists are glad when clients come prepared, because it shows engagement and gives them more to work with. Every therapist is different, though, so if you're unsure, just ask how they'd like you to use your notes.
What if I feel embarrassed about bringing notes?
It's common to worry that notes will look over-prepared, or that your therapist will judge what you've written. In practice, therapy is meant to be shared work. The American Psychological Association describes psychotherapy as a collaborative treatment, and says your psychologist will let you set the pace when it comes to telling your story. Notes are one way of doing that: you decide what to bring up, and when.
If it feels awkward, name it at the start: 'I made a few notes because I tend to forget things. Is it okay if I look at them?' Saying that out loud often takes the pressure off, and it tells your therapist something useful about how you like to work.
It also helps to remember that notes aren't a test. Nobody is checking your spelling or whether you covered everything. A few scribbled words like 'Sam text, felt 7/10' are enough to bring a moment back to mind.
What should I include in my notes?
Key situations from the week and how you felt
Thoughts that kept coming back
One or two topics you most want to cover
Questions for your therapist
How things went with anything you tried since last session
An example page of therapy notes
Section | Example |
Key moments | Wed: short text from Sam, convinced they were annoyed (anxious 7/10). Fri: froze in team meeting. |
Recurring thought | 'People are just putting up with me' |
Want to talk about | Why I assume people are annoyed with me |
Tried since last time | Challenged one thought with the evidence questions. Helped a bit. |
Question | What do I do when I freeze in meetings? |
Our therapy prep checklist covers how to put notes like this together in about ten minutes.
How to use notes without making it feel scripted
Keep notes short: prompts, not essays.
Start with the most important point.
Let the conversation go where it needs to, even if you don't get through everything.
Put your notes down once you're talking freely.
Should I bring notes to my first therapy session?
Yes, if it helps. First sessions often involve lots of questions about your history, what's brought you to therapy and what you'd like to change, and it's easy to forget something important when you're nervous. A short list can make the first session feel less daunting. It might include:
What's been happening, and roughly when it started
How it's affecting daily life, such as sleep, work or relationships
Anything you've already tried, and whether it helped
What you'd like to be different
Questions about how therapy will work, such as how long sessions last and what happens between them
You don't have to cover everything on the list in the first session. The APA notes that it's okay to tell your psychologist you're not ready to talk about something yet.
Can I share my notes with my therapist?
You can if you want to, but you don't have to. Some people read from them, some summarise out loud, and some just glance at them. Do what feels comfortable.
What should I write after a therapy session?
Notes don't only help before a session. A few lines afterwards can help you hold on to what you talked about, especially if sessions leave you tired or emotional. Mind points out that it's common to feel frustrated or upset after sessions, so keep it short, and don't push yourself to write straight away if you'd rather rest.
One thing you want to remember from the session
Anything you agreed to try before next time
How you felt as you left
A question or thought that came up later, to bring back next week
These after-session notes become the starting point for your next set of notes. If you're having CBT, the NHS says you'll usually practise between sessions, and a quick note of how that went gives you something specific to report back. Mind also suggests giving your therapist feedback on how you're finding sessions, and a short record of what helped and what didn't makes that easier.
For more ideas, see what to do between CBT sessions, or read how to track negative thoughts in the moment if you'd like to capture moments during the week as they happen.
How MindTrace helps
MindTrace creates your notes for you as you go. Log thoughts by text or voice during the week, and get an AI summary to read before your session, so you arrive prepared without having to write anything up.
Try MindTrace free for 7 days
Frequently asked questions
Is it weird to read from notes in therapy?
No. Many people do it, especially when a topic is hard to say out loud.
Should I write notes on paper or my phone?
Either works. A phone is handy for capturing thoughts in the moment; paper can feel less distracting in the session.
Can I take notes during a therapy session?
Usually, yes. Some people jot down a key point or a task to try. Check with your therapist if you're unsure.
What if I don't know what to write?
Start with one moment from the week that stood out, and how you felt. That's enough. See why you forget what to say in therapy for more ideas.
Can I use notes in an online therapy session?
Yes. Online sessions make notes easy to use, because you can keep them on paper beside your screen. Try not to keep them in another window you have to switch to, as that can pull your attention away from the conversation.
Will my therapist keep or read my notes?
Only if you choose to share them. Your notes belong to you. You can read from them, summarise them or keep them to yourself, and you can ask your therapist how they'd like to use them.
MindTrace is not a crisis service and doesn't replace professional care. If you're in crisis or worried about your safety, call or text 988 in Canada or the US, call 999 or Samaritans on 116 123 in the UK, or contact your local emergency services.
