Free Resource
Weekly Reflection Tracker
A simple tool for daily awareness between sessions. Check in with yourself in about 3 minutes a day, and bring richer material to your next appointment.
Download Free PDF3-page printable (instruction page + 2 weekly grids)
What's Inside
Therapy works best when the insights from your sessions stay with you throughout the week. But life moves quickly, and it's normal for those moments of clarity to fade. This tracker gives you a simple way to hold onto them.
Instruction Page
A one-page guide explaining how to use the tracker, why it works, and tips to make it stick. Includes anchor ideas and a word bank for days when you're not sure what to write.
7-Day Tracking Grid
One row per day with columns for your rating (1-10), what shifted, what you're grateful for, and notes for your therapist. Plus an end-of-week reflection section. Print as many copies as you need.
How to Use It
Pick an anchor
Attach your check-in to something you already do: morning coffee, your commute, or bedtime. Same time each day helps it stick.
Ask "Where am I today?"
Rate yourself from 1 (struggling) to 10 (thriving), or use a single word: tired, hopeful, steady, overwhelmed. The point is to notice, not to judge.
Notice what shifted
Did anything change since yesterday? A better conversation, a harder morning, a small win. If nothing changed, that's worth noting too.
Name what nourished you
What are you grateful for today? It doesn't need to be profound. "A quiet morning" or "my friend checked in" counts.
Review your week
At the end of the week, look back across your entries. Use the reflection section to capture what you noticed and what you want to bring to therapy.
Tips
Start small
Three minutes a day. You don't need to fill every column. Even a number and a word is enough.
Be honest
Hard days are not setbacks. They're data. A low number deserves your attention just as much as a high one.
Bring it to your session
Some of the most productive therapy sessions begin with "I noticed something this week." This tracker gives you that starting point.
Download Your Tracker
Print as many copies as you need. Available in colour or black and white.
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