Pre Session Check in
Use this worksheet before your session to get clear on what you want to talk about, how you're feeling, and what you need most from your therapist today. It’s a simple way to make your therapy more focused, intentional, and supportive of your goals.
Weekly Emotions Check-In
Select the primary emotions that you have experienced since our last session (choose all that apply):
Reflection: Wins & Progress
What went well since our last session? Example: Share any moments where you noticed yourself using a coping skill, setting a boundary, or practicing self-compassion.
Reflections: Challenges & Triggers
Did you encounter any major stressors, triggers, or unexpected challenges since we last spoke?
Reflection: Homework/Takeaways Review
If we discussed a specific action step or reflection last week, how did that go for you? (It’s completely okay if you didn’t get to it!)
Setting the Agenda: The Main Focus
If you could only accomplish or explore one thing in today’s session, what would it be?
Urgent
Are there any urgent updates or crisis-level situations that happened this week that we need to address immediately?
Desired Outcomes & Session Style
What do you need most today?
Session Takeaway Goal
How do you want to feel, or what do you hope to understand better, by the time our 45 minutes are up today?
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