If you're anything like me, you've probably had that moment in therapy where your mind goes blank and you can't remember what you wanted to talk about. Frustrating, right? Well, I found a game-changer: bringing notes to my sessions. Here's how it's helped me (and might help you too):

Why I Started Bringing Notes

1. My Goldfish Memory: I'd have these profound realizations during the week, only to completely forget them come therapy day. Notes became my lifeline to those "aha" moments.

2. Making the Most of My Time (and Money): Therapy isn't cheap, and I wanted to squeeze every bit of value from my sessions. Notes helped me stay focused and use my time wisely.

3. Tracking My Progress: Looking back at old notes is like having a map of my mental health journey. It's pretty cool to see how far I've come!

How I Do It (Without Making It Weird)

1. Keep It Casual: I use the notes app on my phone. No need for a formal journal (unless that's your thing).

2. Jot Things Down Throughout the Week: Whenever something therapy-worthy pops into my head, I quickly type it out. It takes seconds but makes a big difference.

3. Be Honest: I write down the good, the bad, and the ugly. Therapy is about the full picture, after all.

4. Review Before Sessions: A quick glance at my notes before I go in helps me feel prepared and less anxious.

The Difference It's Made

1. More Productive Sessions: No more awkward silences or forgotten topics. We dive right in!

2. Deeper Insights: Writing things down has helped me notice patterns I never saw before.

3. Better Communication: Sometimes it's hard to express myself on the spot. Having notes helps me articulate my thoughts more clearly.

4. Feeling More Engaged: Taking notes between sessions keeps therapy on my mind, in a good way. I feel more involved in my own growth.

A Quick Tip

If you're worried about seeming too formal or "try-hard" by bringing notes, don't be! In my experience, therapists appreciate the effort. Plus, the notes are for you, not them. You don't have to share everything you write down.

So, why not give it a try? Grab your phone, a notebook, or even a napkin, and start jotting down those thoughts. Your future self (and your therapist) will thank you!

Remember, therapy is your time. If bringing notes helps you make the most of it, then that's all that matters. Here's to more meaningful sessions and less "umm, I forgot what I wanted to say"!