Therapy homework: reminders for practice between sessions

If you're seeing a therapist or counsellor, you'll probably have noticed that a lot of the work happens between sessions, not during them. You might be asked to keep a thought record, practise a breathing exercise, try a small step toward something you've been avoiding, or just notice when a particular feeling shows up.

It's common to leave a session feeling motivated, and then realise the night before the next one that you haven't done any of it. That doesn't mean you're failing at therapy. It means everyday life got in the way, which is completely normal. This guide is about making that between-session practice a bit easier to remember, in a way that feels supportive rather than like another chore.

A note before we start: reminders are a practical tool, not a treatment. What you practise, and how often, should come from your therapist or counsellor. If you are struggling or feel unsafe, please contact your doctor, a local crisis line or emergency services straight away.

Why "homework" slips

Therapy homework tends to slip for some very understandable reasons:

• It's not tied to anything. Taking a tablet comes after breakfast. "Notice anxious thoughts" doesn't come with an obvious moment.
• It asks for emotional energy. On a hard day, the thing you most need to practise can feel like the thing you least want to do.
• The week goes quickly. Seven days between sessions can disappear fast.
• You might forget the details. By Thursday, it's easy to lose track of exactly what was agreed.

Reminders can't fix the emotional side, but they can take care of the remembering. That leaves you more energy for the practice itself.

Capture the task before you leave the session

The best time to set reminders is straight after a session, while it's fresh. Before you leave, or on the way home, write down:

• What you agreed to practise
• How often (daily, a few times a week, once)
• Any specific time or situation it's linked to
• Anything you want to bring up next time

If you're not sure what you agreed, it's fine to ask your therapist to repeat it or write it down. Most will be happy to.

Types of reminders that work well

A daily practice prompt

For short daily exercises, pick a regular time when you're usually free and fairly settled, such as after dinner or before bed.

Sample wording: "Ten minutes for your breathing practice. Find somewhere quiet."

A reflection or journaling prompt

If you've been asked to keep a record of thoughts, moods or situations, an evening reminder helps you capture the day before it blurs.

Sample wording: "Evening check-in: jot down one moment today that stood out and how you felt."

A gentle "small step" reminder

Some therapy involves taking small, planned steps toward something difficult. A reminder at the agreed time can help, but keep the wording kind. It's an invitation, not an order.

Sample wording: "If today feels okay, this is the time you planned for your small step. It's fine to go gently."

A pre-session reminder

A reminder the day before your appointment gives you time to look back over the week and note anything you want to talk about.

Sample wording: "Therapy tomorrow at 4pm. Take five minutes to note what's been on your mind this week."

The appointment itself

It sounds obvious, but a reminder to leave for your session, or to log on for an online session, is useful. Missing a session can feel discouraging, and some services charge for missed appointments.

Sample wording: "Leave for your session in 15 minutes." or "Online session at 6pm. Find a private space and test your headphones."

Word your reminders kindly

The tone of a reminder matters, especially when you're working on your mental health. A few suggestions:

• Avoid "should" and "must". "Time for your breathing practice" feels better than "You must do your exercise."
• Leave room for hard days. "If you can" or "even two minutes counts" makes it easier to do something rather than nothing.
• Keep it private. If other people might see your phone or hear the call, use neutral wording, like "your evening practice" rather than details.
• Adjust as you go. If a reminder time never works, move it. That's useful information, not a failure.

If you miss a day

You will miss days. Everyone does. The aim isn't a perfect streak. It's to keep coming back. If you notice you've skipped practice several times, it's worth mentioning in your next session. Your therapist can help work out whether the task needs to change, the timing is wrong, or something else is getting in the way.

A simple weekly routine

• Session day: write down the agreed practice and set your reminders
• Most days: a short practice reminder at a time that suits you
• Evenings: an optional reflection prompt
• The day before your next session: a reminder to look back over the week
• Session day: a reminder to leave or log on

How ReminderIt helps

ReminderIt reminds you with a real phone call at the time you choose, and a WhatsApp message with Done and Snooze buttons. Some people find a call harder to swipe away than a notification. Others prefer something quieter. You can choose calls and WhatsApp, calls only, or WhatsApp only, and you can set that for each reminder. So your practice prompt could be a quiet WhatsApp message while your appointment reminder is a call.

Setting up is a chat on WhatsApp in your own words: "Remind me at 9pm every day to do my evening practice." You can pause a reminder during a difficult week, skip one day, or change the wording whenever you like. You can also send a voice note straight after your session describing what you agreed, and ReminderIt will turn it into reminders for you to confirm.

The wording is up to you, so you can keep it as private as you like. There's a 7-day free trial, and no card is needed.

If you'd like help setting up reminders that feel supportive rather than nagging, message us on WhatsApp.