Innera Therapy Journal Prompts
Keep the work going between sessions.
A lot happens between therapy appointments. These prompts help you stay close to what came up, notice patterns your therapist might want to know about, and arrive at your next session with something to say.
What you'll be asked
What stayed with me from today's session?
Write right after if you can. The details blur quickly.
What have I been avoiding thinking about this week?
Avoidance is information. Writing it down doesn't mean you have to solve it.
What triggered a strong reaction today?
Not just 'I got angry'. Where in your body, what was the context.
One thing I want to bring up next time
Easy to forget by the time you're in the room. Writing it locks it in.
A sample story
March 3, 2026
What stayed with me from today's session?
She said something about how I frame failure as permanent. I've been thinking about it all afternoon. There are a lot of examples I didn't bring up. The job I didn't apply for. The friendship I let go cold because I assumed it was already gone.
Why it works
Therapy moves fastest when you don't wait a week to process what came up. Writing between sessions keeps the thread going and gives you something concrete to bring back.