Two-minute routine

Therapy Session Prep: A Two-Minute Routine

Prepare a short, flexible agenda without turning therapy into homework.

Published by SessionPrep | Updated August 17, 2026

Short answer: Therapy session preparation can be as simple as reviewing what you noted during the week, selecting one to three topics, remembering one takeaway from the previous session, and writing one question you would like to explore. Preparation should support the conversation, not control it.

The two-minute check

Scan your week and mark what feels unfinished, repeated, surprising, difficult, or encouraging. Select only what you would be disappointed to forget.

Create a flexible agenda

Write three headings: things to discuss, things noticed, and something from last time. Leave room for the therapist to help shape the session.

Keep private details under your control

Use general wording if your device is shared. Include only what you want to remember, and decide during the session how much detail to share.

A simple example

Discuss: the call with my sister. Notice: I delayed answering for two days. Last time: practice naming what I need before agreeing.

Build your own session agenda

Turn a few private answers into a printable agenda. No account is required and the free tool processes your answers in this browser tab.

Build my agenda

Common questions

Do I have to prepare for every session?

No. Preparation is optional. It is useful when memory or prioritization gets in the way.

How long should my agenda be?

Usually a few short lines are enough. It should be easy to scan during the appointment.

Related resources

Sources and scope

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

American Psychological Association: Understanding psychotherapy