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What to Do Between CBT Sessions

  • Writer: Calvin Field
    Calvin Field
  • Nov 24
  • 3 min read

Between CBT sessions, the work you do on your own can meaningfully strengthen the progress you make in therapy. In this guide, you’ll learn practical ways to apply CBT techniques throughout the week, including thought journaling, self‑monitoring, and mindful practice. These strategies help you build momentum and gain deeper insight into your patterns — all while staying connected to the skills you’re developing with your therapist.


Why Between-Session Work Matters


CBT is most effective when applied consistently. According to the NHS (2024), practicing skills between sessions reinforces new thinking patterns and supports long-term habit change. Research from the APA (2023) also highlights that clients who engage in brief daily reflection show stronger therapy outcomes.


Core Activities to Do Between CBT Sessions


1. Practice Your Skills Daily

Set aside a few minutes each day to rehearse the techniques you’re learning. This may include:

  • Cognitive restructuring

  • Behavioural activation

  • Problem-solving techniques

Regular practice helps skills feel more natural, supported by the work of CBT pioneers like Aaron T. Beck.


2. Journal Your Thoughts

Thought journaling increases awareness of automatic thoughts and emotional triggers. As Mind UK notes (2023), writing things down creates distance from overwhelming feelings and supports clearer thinking.

Your journal entries don’t need to be long — just consistent. Record:

  • What happened

  • The emotions you felt

  • Thoughts that showed up

  • Evidence for and against those thoughts

  • What you might tell a friend in the same situation


3. Monitor Your Mood and Patterns

Self-monitoring helps you identify subtle changes in mood, behaviour, sleep, or stress. The Mental Health Foundation (2024) suggests that noticing these small shifts early can prevent emotional spirals.

Track:

  • Mood ratings (1–10)

  • Triggers or stressors

  • Helpful behaviours you practiced

  • Avoidance patterns


4. Apply Behavioural Experiments

If your therapist assigned a behavioural experiment, use the week to test your predictions. These experiments help challenge long-held beliefs and strengthen new conclusions.


5. Prepare for Your Next Session

Spend a few minutes reflecting on:

  • What went well this week

  • What felt difficult

  • Any patterns you noticed

  • Questions you want to bring to your therapist

This ensures each session begins with clarity and direction.


Weekly CBT Self-Checklist


Use this gentle checklist to stay grounded and consistent between sessions.


Daily:


Weekly:



Key Takeaways


  • CBT works best when practiced between sessions.

  • Journaling, mood tracking, and behavioural experiments deepen your self-awareness.

  • Brief daily check-ins are more effective than long, infrequent reflection sessions.

  • Preparing for your next session increases therapy momentum and clarity.


FAQ

1. How much time should I spend on CBT homework each week?

Most people find 5–10 minutes a day helpful. Consistency matters more than duration.


2. What if I forget to complete my homework?

It’s okay — simply restart when you remember. Reflecting on why you forgot can provide helpful insights.


3. Is journaling required for CBT?

Not required, but highly recommended. It supports accurate thought tracking and emotional clarity (NHS, 2024).


4. Should I bring my notes to therapy?

Yes. Your therapist can help you unpack themes and identify progress or obstacles.


5. What if my symptoms worsen between sessions?

Reach out to a mental health professional or helpline. CBT tools help, but they don’t replace professional support.


About MindTrace


MindTrace is a CBT companion app that helps you track thoughts, notice patterns, and practice skills between therapy sessions. It complements — not replaces — professional therapy, helping you stay connected to the techniques you’re learning.


Keep momentum between sessions with MindTrace.


References

 
 
 

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