Free Markdown Therapy Journal Template

Prepare for therapy sessions, process what came up, and track your progress between appointments.

15 min · intermediate · Markdown (.md)

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Note**: This template is designed for personal reflection and self-awareness. It is not a substitute for professional medical advice, diagnosis, or treatment. If you are in crisis, please contact a mental health professional or call your local emergency services.

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📋 Before my session — what do I want to talk about?
💡 Key insight from my last session:
🔄 Pattern or thought I noticed this week:
😤 Something that was hard this week:
🌟 Something that went well this week:
🎯 What am I working on between sessions?
📝 After my session — what stood out?

Getting the Most From the Therapy Journal Template

A therapy journal makes the time between sessions count. Capturing what came up, what you tried, and the questions you want to ask means you walk in with real material instead of “it was a fine week.” It helps your therapist help you — a complement to that work, not a substitute for it.

Tips & common pitfalls

  • Jot things down close to when they happen; the moment that mattered is easy to forget by your next session.
  • Track what you practised between sessions and how it went — that is often what the next session builds on.
  • Keep a running list of questions and topics so session time goes to what matters most to you.
  • Note wins too. Progress is easy to discount in the moment and worth pointing to.

Example entry

Since last session: tried the “name the feeling” exercise twice — helped once, felt forced once.
Came up: old guilt about saying no to family.
Win: set a boundary with a coworker and it was fine.
To ask: why does saying no feel dangerous even when it’s safe?

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How to Use in Markdown

  1. Download the Markdown file below
  2. Open it in any text editor
  3. Fill in the prompts and save

Best For

therapy companion

session preparation

processing insights

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