Reviewing the work

How Do I Know If Therapy Is Working?

Questions to review with your therapist without reducing progress to a score.

Published by SessionPrep | Updated August 17, 2026

Short answer: There is no single app score that can determine whether therapy is working. You can review your original goals, day-to-day changes, understanding, choices, relationships, functioning, and experience of the therapeutic relationship with your therapist. Ask how progress will be evaluated and what to consider if the approach does not feel useful.

Return to your own goals

Describe what you hoped would become different. Look for concrete changes that matter to you, including small changes in awareness, communication, routines, or decisions.

Review process as well as outcomes

Consider whether you understand the direction of the work, can ask questions, feel heard, and can raise concerns. Bring uncertainty to the therapist rather than relying on an app verdict.

Avoid pseudo-clinical scoring

A timeline can help memory, but a self-generated number should not be presented as a clinical measure. Formal assessment belongs with qualified professionals using appropriate tools and context.

A simple example

Goal review: I wanted to state needs sooner. I have done that twice this month, but I still avoid it at work. I want to discuss what we should focus on next.

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Common questions

How quickly should therapy work?

Timing varies by person, concern, approach, and circumstances. Ask your therapist what expectations are reasonable for your situation.

Can I say I am unsure therapy is helping?

Yes. That is important feedback to discuss directly with the therapist.

Related resources

Sources and scope

This page offers general preparation ideas, not therapy or medical advice. It does not interpret your circumstances.