Therapy Homework Explained: What It Is and How to Stay on Track

Therapy homework is any exercise or task your therapist assigns you to complete between sessions. It's the practical side of therapy — where you take what you've learned in the room and apply it to your real life.

If the term "homework" makes you cringe, you're not alone. Many therapists use alternative terms like "between-session activities," "practice assignments," or "experiments." Regardless of the name, the purpose is the same: extending the work of therapy beyond the 50-minute session.

Common Types of Therapy Homework

Thought Records

Used heavily in CBT, thought records ask you to track a situation, the automatic thought it triggered, the emotion you felt, and then challenge that thought with evidence. Over time, this builds the habit of catching and reframing unhelpful thinking patterns.

Behavioral Experiments

Your therapist might ask you to test a belief. For example, if you believe "people will judge me if I speak up in meetings," the experiment might be to share one idea in a meeting and observe what actually happens.

Journaling Prompts

Writing about specific topics — gratitude, anger, relationships — to deepen self-awareness and process emotions outside of sessions.

Relaxation and Mindfulness Exercises

Practicing deep breathing, progressive muscle relaxation, or guided meditation to build coping skills you can use when stress hits.

Reading or Psychoeducation

Your therapist might recommend articles, book chapters, or worksheets that provide context for what you're working on.

Real-World Skill Practice

Setting boundaries, assertive communication, exposure to feared situations — practicing the skills you discuss in session in actual life scenarios.

Why Therapy Homework Works

The evidence is clear: homework completion is one of the strongest predictors of therapy success. Here's why it's so effective:

• Repetition builds skills. Just like learning a musical instrument, therapeutic skills improve with practice.
• Real-world application creates lasting change. Insights in session are abstract. Applying them to real situations makes them concrete and personal.
• Self-monitoring increases awareness. The act of tracking your thoughts and feelings helps you notice patterns you'd otherwise miss.
• It shows your therapist what's working. Your homework gives your therapist real data about how therapy is translating to your daily life.

Tips for Staying on Track

1. Clarify the Assignment

Before leaving your session, make sure you understand exactly what you're supposed to do, why, and when. Write it down or note it in your phone.

2. Start Small

If the homework feels overwhelming, do a smaller version. A 2-minute journal entry is better than a skipped 20-minute one.

3. Schedule It

Treat homework like an appointment. Block 15 minutes on your calendar and stick to it.

4. Track Completion

Use a habit tracker, a therapy companion app, or a simple checklist to monitor your follow-through.

5. Be Honest with Your Therapist

If you didn't do the homework, say so. Your therapist won't judge you, and the reasons why you didn't complete it can be just as valuable to explore as the homework itself.

Therapy Homework and Reflection

Homework and therapy reflection work hand in hand. Reflection helps you process session insights, while homework helps you act on them. Together, they form the core of effective between-session engagement.

For a broader look at between-session strategies, see our guide on getting more out of therapy between sessions.

Frequently Asked Questions