By Calvin Field, founder of MindTrace. Last updated 1 November 2026.
Quick answer: Between CBT sessions, practise what you worked on in your last session: do any homework your therapist set (such as thought records or behavioural experiments), note difficult moments while they're fresh, keep a quick eye on your mood, and write down what you want to talk about next time. The NHS says you'll usually be asked to practise between sessions, and that this is important for CBT to work. A few minutes on most days is usually easier to keep up than one long catch-up the night before.
Key takeaways
Between-session practice is a core part of CBT (cognitive behavioural therapy, or cognitive behavioral therapy in US spelling), not an optional extra.
The main tasks are: agreed homework, thought records, behavioural experiments, mood tracking and preparing for your next session.
Short, regular check-ins are easier to keep up than long, occasional ones.
Missing homework is common. Tell your therapist honestly and work out together what got in the way.
Use the weekly checklist below as a starting point, and adjust it to what you and your therapist agree.
Why does what you do between CBT sessions matter?
CBT is a skills-based therapy. Sessions are where you learn and plan; the week in between is where you try things out in real life. The NHS page on CBT says you'll usually be asked to practise between sessions and may be asked to track your progress in a worksheet or diary.
The American Psychological Association describes the same idea: alongside work in sessions, "homework" exercises outside of sessions help people develop coping skills, so they can learn to change their own thinking, emotions and behaviour. In other words, the aim is for you to become your own coach over time.
What should you do between CBT sessions?
1. Do the homework you agreed
Start with whatever you and your therapist planned at the end of the session. That might include:
Cognitive restructuring: catching and questioning unhelpful thoughts.
Behavioural activation: scheduling activities that give you a sense of enjoyment or achievement.
Problem-solving: breaking a practical problem into steps and trying one.
Facing a fear gradually, if that's part of your plan.
If you're not sure what the homework was, write down what you remember and ask at the start of your next session. That's useful information too.
2. Fill in a thought record when something hits hard
A thought record helps you slow a moment down and look at it. The NHS Every Mind Matters thought record uses prompts for the situation, your feelings, the unhelpful thoughts, evidence for and against them, a more balanced alternative and how you feel afterwards. Entries don't need to be long, just honest. Record:
What happened
The emotions you felt, and how strong they were
The thoughts that showed up
Evidence for and against those thoughts
What you might say to a friend in the same situation
For a full walk-through, see how to use a CBT thought record, with a worked example.
3. Notice your mood and patterns
Quick, regular check-ins help you see changes you might otherwise miss, and give you real examples for your next session. Track:
A mood rating (for example 0 to 10)
Triggers or stressors
Helpful things you did
Things you avoided
After a few weeks, look back for repeated themes: the same time of day, the same people or the same kind of thought. How to spot patterns in your thinking over time explains how.
4. Try behavioural experiments you've planned
A behavioural experiment tests a prediction your mind is making, so you can learn from what actually happens rather than what you fear will happen. Avoiding what you fear can feel easier in the short term, but it can keep the fear going, which is why many CBT plans include testing predictions step by step. Only try experiments you've discussed with your therapist, and start small.
Worked example:
Step | Example |
Prediction | "If I share my idea in the team meeting, people will think it's stupid." Belief: 80%. |
Experiment | Share one short idea in Tuesday's meeting. |
What happened | One colleague asked a follow-up question. Nobody reacted badly. I felt anxious beforehand and relieved afterwards. |
What I learned | My prediction didn't come true this time. Belief now: 40%. I'd like to talk about the anxiety beforehand in my next session. |
5. Be kind to yourself when it feels hard
CBT can stir things up. Mind's guide to getting the most from therapy says it's common to feel upset after sessions. That doesn't mean therapy isn't working. Note what came up and bring it to your therapist.
6. Prepare for your next session
Spend a few minutes before each session reflecting on:
What went well this week
What felt difficult
Any patterns you noticed
Questions you want to ask your therapist
This helps each session start with focus. If your mind tends to go blank, read why you forget what you wanted to say in therapy and how to prepare for your next therapy session.
What does a weekly CBT checklist look like?
Use this as a gentle starting point. Times are rough guides, not targets, and your therapist's plan comes first.
When | What to do | Rough time |
Straight after your session | Write down the 1 to 3 main points and any homework you agreed | 5 minutes |
Every day | Quick mood check (0 to 10) and a note on any strong emotion | 1 to 2 minutes |
When a difficult moment happens | Note the situation, feeling and thought as soon as you can | 2 minutes |
2 or 3 times a week | Complete a full thought record for one moment | 10 to 15 minutes |
As agreed with your therapist | Run a behavioural experiment and write down what happened | Varies |
Midweek | Look back over your notes for repeated themes | 5 minutes |
The day before your session | Pick the 2 or 3 things you most want to discuss | 5 to 10 minutes |
What if you don't do your CBT homework?
It happens to most people at some point. Restart when you remember, without trying to catch up on everything. Then tell your therapist honestly what happened. Mind suggests telling your therapist what is and isn't working for you, and that being honest can help build your connection. Working out together what got in the way (time, motivation, the task feeling too big) often leads to a plan that suits you better.
How MindTrace helps
MindTrace is a CBT-inspired thought tracker for iOS and Android. Between sessions, you can capture a thought in the moment by text or voice, see how your thoughts and patterns change over time in charts and graphs, and read an AI summary of your week before your next therapy session. It supports your therapy; it doesn't replace it. You can try it free for 7 days, then choose a monthly or annual plan. MindTrace is also on the App Store and Google Play.
Try MindTrace free for 7 days
Frequently asked questions
How much time should I spend on CBT homework each week?
Follow what you and your therapist agree. Many people find a few minutes on most days easier to keep up than one long session, plus a little longer for tasks like a full thought record. Consistency usually matters more than duration.
What if I forget to do my homework?
That's okay. Restart when you remember and tell your therapist honestly. Thinking about why you forgot, for example the task felt too big or the week was busy, can help you both plan something that works better.
Is journaling required for CBT?
Not always, but writing things down is a common part of CBT. The NHS says you may be asked to track your progress in a worksheet or diary. Notes also make it easier to share real examples in your sessions.
Should I bring my notes to therapy?
Yes, if it helps you. Notes give your therapist specific examples to work with and stop you relying on memory. See is it okay to bring notes to therapy for more.
What if I feel worse between sessions?
Feeling stirred up after a session can be part of therapy, so mention it to your therapist. If you feel much worse, unsafe or in crisis, don't wait for your next session: contact your GP or doctor, or use the crisis numbers below.
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 1 November 2026.
Quick answer: Between CBT sessions, practise what you worked on in your last session: do any homework your therapist set (such as thought records or behavioural experiments), note difficult moments while they're fresh, keep a quick eye on your mood, and write down what you want to talk about next time. The NHS says you'll usually be asked to practise between sessions, and that this is important for CBT to work. A few minutes on most days is usually easier to keep up than one long catch-up the night before.
Key takeaways
Between-session practice is a core part of CBT (cognitive behavioural therapy, or cognitive behavioral therapy in US spelling), not an optional extra.
The main tasks are: agreed homework, thought records, behavioural experiments, mood tracking and preparing for your next session.
Short, regular check-ins are easier to keep up than long, occasional ones.
Missing homework is common. Tell your therapist honestly and work out together what got in the way.
Use the weekly checklist below as a starting point, and adjust it to what you and your therapist agree.
Why does what you do between CBT sessions matter?
CBT is a skills-based therapy. Sessions are where you learn and plan; the week in between is where you try things out in real life. The NHS page on CBT says you'll usually be asked to practise between sessions and may be asked to track your progress in a worksheet or diary.
The American Psychological Association describes the same idea: alongside work in sessions, "homework" exercises outside of sessions help people develop coping skills, so they can learn to change their own thinking, emotions and behaviour. In other words, the aim is for you to become your own coach over time.
What should you do between CBT sessions?
1. Do the homework you agreed
Start with whatever you and your therapist planned at the end of the session. That might include:
Cognitive restructuring: catching and questioning unhelpful thoughts.
Behavioural activation: scheduling activities that give you a sense of enjoyment or achievement.
Problem-solving: breaking a practical problem into steps and trying one.
Facing a fear gradually, if that's part of your plan.
If you're not sure what the homework was, write down what you remember and ask at the start of your next session. That's useful information too.
2. Fill in a thought record when something hits hard
A thought record helps you slow a moment down and look at it. The NHS Every Mind Matters thought record uses prompts for the situation, your feelings, the unhelpful thoughts, evidence for and against them, a more balanced alternative and how you feel afterwards. Entries don't need to be long, just honest. Record:
What happened
The emotions you felt, and how strong they were
The thoughts that showed up
Evidence for and against those thoughts
What you might say to a friend in the same situation
For a full walk-through, see how to use a CBT thought record, with a worked example.
3. Notice your mood and patterns
Quick, regular check-ins help you see changes you might otherwise miss, and give you real examples for your next session. Track:
A mood rating (for example 0 to 10)
Triggers or stressors
Helpful things you did
Things you avoided
After a few weeks, look back for repeated themes: the same time of day, the same people or the same kind of thought. How to spot patterns in your thinking over time explains how.
4. Try behavioural experiments you've planned
A behavioural experiment tests a prediction your mind is making, so you can learn from what actually happens rather than what you fear will happen. Avoiding what you fear can feel easier in the short term, but it can keep the fear going, which is why many CBT plans include testing predictions step by step. Only try experiments you've discussed with your therapist, and start small.
Worked example:
Step | Example |
Prediction | "If I share my idea in the team meeting, people will think it's stupid." Belief: 80%. |
Experiment | Share one short idea in Tuesday's meeting. |
What happened | One colleague asked a follow-up question. Nobody reacted badly. I felt anxious beforehand and relieved afterwards. |
What I learned | My prediction didn't come true this time. Belief now: 40%. I'd like to talk about the anxiety beforehand in my next session. |
5. Be kind to yourself when it feels hard
CBT can stir things up. Mind's guide to getting the most from therapy says it's common to feel upset after sessions. That doesn't mean therapy isn't working. Note what came up and bring it to your therapist.
6. Prepare for your next session
Spend a few minutes before each session reflecting on:
What went well this week
What felt difficult
Any patterns you noticed
Questions you want to ask your therapist
This helps each session start with focus. If your mind tends to go blank, read why you forget what you wanted to say in therapy and how to prepare for your next therapy session.
What does a weekly CBT checklist look like?
Use this as a gentle starting point. Times are rough guides, not targets, and your therapist's plan comes first.
When | What to do | Rough time |
Straight after your session | Write down the 1 to 3 main points and any homework you agreed | 5 minutes |
Every day | Quick mood check (0 to 10) and a note on any strong emotion | 1 to 2 minutes |
When a difficult moment happens | Note the situation, feeling and thought as soon as you can | 2 minutes |
2 or 3 times a week | Complete a full thought record for one moment | 10 to 15 minutes |
As agreed with your therapist | Run a behavioural experiment and write down what happened | Varies |
Midweek | Look back over your notes for repeated themes | 5 minutes |
The day before your session | Pick the 2 or 3 things you most want to discuss | 5 to 10 minutes |
What if you don't do your CBT homework?
It happens to most people at some point. Restart when you remember, without trying to catch up on everything. Then tell your therapist honestly what happened. Mind suggests telling your therapist what is and isn't working for you, and that being honest can help build your connection. Working out together what got in the way (time, motivation, the task feeling too big) often leads to a plan that suits you better.
How MindTrace helps
MindTrace is a CBT-inspired thought tracker for iOS and Android. Between sessions, you can capture a thought in the moment by text or voice, see how your thoughts and patterns change over time in charts and graphs, and read an AI summary of your week before your next therapy session. It supports your therapy; it doesn't replace it. You can try it free for 7 days, then choose a monthly or annual plan. MindTrace is also on the App Store and Google Play.
Try MindTrace free for 7 days
Frequently asked questions
How much time should I spend on CBT homework each week?
Follow what you and your therapist agree. Many people find a few minutes on most days easier to keep up than one long session, plus a little longer for tasks like a full thought record. Consistency usually matters more than duration.
What if I forget to do my homework?
That's okay. Restart when you remember and tell your therapist honestly. Thinking about why you forgot, for example the task felt too big or the week was busy, can help you both plan something that works better.
Is journaling required for CBT?
Not always, but writing things down is a common part of CBT. The NHS says you may be asked to track your progress in a worksheet or diary. Notes also make it easier to share real examples in your sessions.
Should I bring my notes to therapy?
Yes, if it helps you. Notes give your therapist specific examples to work with and stop you relying on memory. See is it okay to bring notes to therapy for more.
What if I feel worse between sessions?
Feeling stirred up after a session can be part of therapy, so mention it to your therapist. If you feel much worse, unsafe or in crisis, don't wait for your next session: contact your GP or doctor, or use the crisis numbers below.
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.
