How to Get the Most Out of Therapy
If you're in weekly or biweekly therapy (meeting every other week), you might wonder how to stay engaged, track progress, and make the most of your sessions. In order to get the most out of your sessions (no matter the frequency or cadence)— intentionality is the key to your success to ensure you’re reflecting and following-through between sessions.
Here are 7 ways to maximize your therapy experience so you can keep making meaningful progress.
1. Keep a Therapy Reflection Journal
Therapy is only 45-60 minutes per week (or every other week). It’s easy to forget what you wanted to discuss or how your emotions shifted between sessions. A simple therapy journal helps you track patterns, insights, and any breakthroughs between sessions.
How to Use It:
Write down major emotions, triggers, or events that come up
Track recurring thoughts, anxieties, or behaviors
Note any dreams, self-reflections, or new insights
Jot down questions or topics you want to bring to therapy
Journal Prompt: What emotions have been most present for me over the past two weeks?
*Reach out to Gluck Psychology Collective and sign up for our newsletter for access to our exclusive My Therapy Journal to make tracking in-between sessions a dream.
2. Set a Focus for Each Session
Going in with a clear focus makes a big difference. Your therapist is there to guide you, but you’re the expert on your own life.
Before Each Session, Ask Yourself:
What’s been my biggest emotional challenge lately?
Is there a specific situation I need to process, even if I’ve worked through it outside of therapy?
Do I need coping strategies, emotional validation, or deeper exploration?
Not sure what to bring up? Try: “I don’t have a specific topic, but here’s what’s been on my mind…”—your therapist will help guide the conversation.
3. Apply What You Learn Between Sessions
Therapy isn’t just about what happens in the session—it’s about how you integrate insights into your daily life.
Try This:
If you worked on boundaries, set one small boundary in real life.
If you explored self-criticism, practice a self-compassion exercise.
If you learned a coping skill, use it at least once before your next session.
Reflection Prompt: What is one small action I can take this week to apply what I learned in therapy?
4. Check In With Yourself Between Sessions
For biweekly therapy (which has longer gaps), an in-between-week-session check-in keeps you mindful of your progress. For weekly therapy clients do this check in at the mid-point between your sessions.
Ask Yourself:
How have I been feeling emotionally and physically?
What situations triggered strong reactions?
What helped me feel grounded or supported?
Pro Tip: This keeps you connected to your therapy goals and helps prevent backsliding.
5. Be Honest About Whether Your Therapy Cadence Works for You
For some, biweekly therapy is the perfect pace—giving time to process without feeling overwhelming. But if you're navigating heavy emotions, trauma, or major life changes, it might feel too spread out.
If You’re Struggling Between Sessions, Try:
Asking your therapist for extra journaling prompts or exercises
Seeing if they offer short check-in emails between sessions
Temporarily shifting to weekly therapy if you need more frequent support
Reminder: Therapy should feel supportive, not stressful—adjust as needed.
6. Use Additional Resources Between Sessions
Engaging with mental health resources can reinforce your therapy work.
Ways to Stay Engaged:
Podcasts – Listen to mental health or self-growth podcasts.
Books – Read self-help books that align with your therapy work.
Mindfulness & Meditation – Practice grounding techniques.
Supportive Community – Talk to trusted people who align with your growth.
Need extra support? Check out our Wellness Hub guided self-work.
7. Be Patient With Your Progress
Reminders:
Therapy isn’t about speed, it’s about direction.
Progress happens in small, steady steps over time.
Every session builds on the last—even if you don’t feel a dramatic shift.
You’re still doing the work, even between sessions.
Reflection Prompt: What’s one small way I’ve grown since starting therapy?
Final Thoughts: Making the Most of Biweekly Therapy
(1) Keep track of insights and emotions between sessions
(2) Set a clear focus for each session
(3) Apply what you learn in real life
(4) Check in with yourself mid-way between sessions
(5) Use additional tools to support your therapy work
(6) Adjust if your therapy cadence feels off
Therapy isn’t just about what happens in the sessions—it’s about how you integrate it into your life. Trust your progress.
Ready to make therapy feel even more grounded?
At Gluck Psychology Collective, we know real change happens between sessions—through reflection, small shifts, and showing up for yourself in everyday moments. Whether you’re in therapy now or thinking about getting started, we’re here to support your growth at a pace that feels right for you.
Want a space to track progress between sessions?
Reach out and ask to sign up for our newsletter to get access to our exclusive therapy journal My Therapy Journal—your pocket-sized reflection tool for weekly and biweekly therapy.
Curious about starting therapy or finding the right fit?
Let us help you find a therapist who gets you. Match with a clinician →
Because support shouldn’t end when the session does.
