Maximizing Progress: What to Do Between Therapy Sessions
Updated: Sep 6
Your therapy session is just 45-50 minutes a week. Discover how to make the most of the other 10,035 minutes with practical tips on practicing, improving, and achieving personal growth.
Introduction: Your weekly therapy session lasts just 45-50 minutes, a mere fraction of the 10,035 minutes that make up your week. During therapy, you talk, plan, practice, and process. But what happens when you leave your therapist's office? The rest of your week is filled with work, sleep, and all the responsibilities of adulting, hopefully sprinkled with some enjoyable moments.
1. The Importance of Practice: Consider this - just like a well-worn trail through the woods, your mind tends to gravitate towards familiar patterns and behaviors. It's crucial to practice the new skills, perspectives, and goals discussed in therapy outside of those 45-minute sessions. Make use of the other 10,035 minutes in your week to rehearse the changes you're aiming for.
2. Embrace Change: Challenge your brain to move in a new direction. Redirect it towards the behaviors, mindsets, and goals you've discussed in therapy. Try to notice when you're engaging in a non-productive thought pattern. Observe the thoughts without judgement. The more frequently you can catch these thoughts, the more likely you are to change them.
3. Consistency is Key: Change can be tough, time-consuming, frustrating, and even painful.
However, practicing That Thing you've talked about in therapy is essential. Carve out a few minutes a day to intentionally practice your new mindset or think about your goal; right before bed, as your brushing your teeth or as you're setting your alarm. The more consistent you are, the more likely you'll see change.
4. Reflect in Therapy: After practicing, return to your therapy sessions to discuss your experiences. Share how challenging or rewarding it was to implement the changes. What surprised you or made you feel proud? Therapy is the perfect place to explore your journey in practicing That Thing. We'll tweak our approach as you progress, making sure that we're getting closer to your goals.
Conclusion: Your therapy session is just the beginning of your journey. The other 10,035 minutes in your week are where significant changes can occur. Embrace the discomfort, start creating new pathways in your mind, and take those steps towards becoming the person you want to be.