How to Excel at Completing Therapy Homework: The Ultimate Guide

Therapy homework is used to assist in the application of skills learned in therapy. It is used for self-reflective purposes, such as recording one’s thoughts, or testing behavior changes and responses at home.

Therapy homework is proven to improve therapeutic impact, which is the term used to describe the effectiveness of interventions, and the likelihood that clients will retain what they learned during sessions. Participants gain an understanding of topics discussed, and learn new behaviors intended to promote well-being and stability.

If you’ve been assigned therapy homework, it’s in your best interests to complete the activity. Doing your best will ensure you enjoy multiple benefits, including a reduction in symptoms, and a boost in self-confidence. Taking what you learned back home accelerates your recovery, increases in-session engagement, and encourages interaction with mental health information and subjects.

Getting the most out of your homework will require a methodical approach, which I’ve outlined and explained in detail in this post.

Who this guide is for:

• Therapists, counselors, psychiatrists, and psychologists

• People currently in therapy or those who are starting therapy for the first time.

Therapy homework is as much about reinforcing new skills as it is helping your therapist better understand your thoughts and situation. Your therapist may assign homework after each session to help you improve your mental health using guidance revealed during sessions.

For homework, you may be asked to record your thoughts throughout the day or identify and practice new coping skills on your own. While homework may not be mandatory, completing the activities will result in noticeable improvements.

The therapy homework process consists of five steps:

1. The therapist reviews the client’s treatment plan. 

2. The therapist assigns homework based on the client’s current needs and situation

3. The client completes the assignment at home

4. The therapist and client discuss the homework assignment

5. The therapist assigns follow-up assignments based on the client’s ongoing needs

The process allows therapists to measure your progress and adjust session criteria as needed. Should you have questions or should feedback prove relevant, a therapist will use additional sessions to fulfill your therapeutic needs.

Given the toll that any take-home assignment can have, it’s likely that your therapist wants you to feel relaxed as possible. In the next section, you’ll learn how to prepare to complete your assignment by taking advantage of relaxation techniques.

Preparation is key to completion and helps you overcome frustration or get unstuck. Taking time to get ready places you in the mindset needed to insert your best effort and reduces your desire to quit, as you’ll be absorbed and mentally invested.

Skipping preparation could have disastrous consequences. You may find you’re too hyperactive or anxious. Perhaps you can’t get in the mood, or you’d rather procrastinate. You may not completely understand the assignment or require clarification to complete it. Preparation keeps you organized and committed, so you don’t lose steam or become mindlessly distracted.

There are three steps to preparation: relaxing and getting comfortable, finding the right environment, and reviewing the assignment. For information on getting started, read on to the next section, which details the steps you’ll take before tackling your homework.

Prior to starting, you may feel anxious, nervous, afraid, sad, angry, or confused. These emotions are common, and the reason relaxation is an important part of completing any take-home assignment.

One study points out that stress negatively impacts academic performance, even increasing students’ odds of engaging in substance abuse. What this means is that if you’re not calm while studying, you’ll be less likely to master the material, and possibly at risk of self-destructing due to the stress the activity causes.

Fortunately, there are three proven ways to relax that will help you succeed.

• Deep breathing: Inhaling for a few seconds, holding your breath for a few seconds longer, and exhaling slowly. Helps you focus on your breathing, which is good for calmness.

• Guided meditation: Music and gentle instruction helps you focus on the soothing environment and the sound of a voice. Equally effective for relaxation.

• Muscle relaxation: Tightening various muscles in the body for a few moments then releasing the tension. Effective for feeling physically relaxed and comfortable.

Any combination of the above will help you relax more. Take your time and complete one or more of these activities to prepare yourself for your homework.

Despite your best efforts, anxiety and other uncomfortable emotions may persist. The anxiety may be performance-related, or due to the stress the activity may cause. Depending on its severity, you may wish to repeat the above activities.

Other suggestions include ensuring you’re in a quiet room, reducing caffeine intake prior to completing homework, or practicing relaxing and homework at the end of the day after you’ve had time to exercise and get tired.

Your environment will depend on the instructions for completing your homework assignment. For thought journaling, mindfulness exercises, and activities you can complete independently, a comfortable space is required.

Find a room with a couch or bed or venture outside onto your patio. The ideal environment should be quiet, calm, spacious, well-lit, and comfortable, while also being situated at room temperature.

A study of students and their learning environments revealed that lighting and sound were responsible for improving student’s perceptions and problem-solving abilities. In the context of therapy homework, the research proves that having a well-lit, natural environment can greatly assist learners in understanding mental health concepts while also assisting them in solving issues related to their mental health.

If no ideal environment exists, learners like yourself must create one. Gently ask your relatives or roommates to allow you some time in a common room to yourself. Asking ahead of time ensures your loved ones respect your boundaries and best assist you by helping you acquire a peaceful environment.

Remember these three tips for creating the ideal therapy homework environment:

1. Experiment with lighting. Choose between dim and bright lighting depending on which environment is best suited for both peacefulness and productivity.

1. Wear comfortable clothing. Warm or cool as needed and loose-fitting for comfort.

1. Work alone for a portion of the assignment and with a supporter for the next. Switching between independent work and teamwork will maximize potential benefits.

If your therapist asks you to challenge your thoughts throughout the day or the activity occurs during your normal day routine, then preparing an environment might not be possible. In this case, the environment you’re at becomes the place where you’ll complete your homework, whether you’re at work, school, or out walking in the neighborhood. So long as you take a minute to relax before starting, you’ll be in the best position to make progress on your assignment.

Understand what’s been asked of you before beginning. Your therapist may have requested you follow specific instructions or provided advice to help you get the most out of the activity. Ask these three questions to ensure understanding.

1. Does the homework require you to complete an activity? If so, what are the steps involved? Pay attention. 

2. Does the homework require you to speak to someone? Who are the people and what are some things you might have to say? Make a mental note.

3. Will the homework require you to initiate a change? What must be done differently and what are the steps involved with making the change? Double-check your understanding.

Asking these questions will place you in the mindset for growth while improving concentration and getting your brain in the mood for a challenge.

You'll know you’re ready when you feel motivated, alert, thoughtful, and comfortable. Continue to the next section to get started on your homework.

Most people in therapy will want to excel at their assignment. Chances are, you want to learn, grow, change, and adapt, and homework gives you such an opportunity. Doing your best will improve self-esteem, increase self-confidence, and assist you in overcoming self-doubt.

Ultimately, excelling at your homework by being assertive has a far greater mental health impact than a passive approach. According to a study focusing on high-school learners, assertiveness training was associated with a reduction in depression, anxiety, and stress levels. What the research means is that learners who communicate their needs actively—such as completing therapy homework by providing meaningful responses—will feel less stressed both during and after the activity.

To clarify, it’s ideal to insert your best effort into the assignment. Keep reading to learn how.

Your therapist may have requested that you complete activities that enhance your physical, mental, and emotional well-being. These efforts tend to feel relaxing and will help you get through the day, helping you to feel nurtured and comfortable.

Self-care activities include taking a hot shower or bath, eating a special meal or snack, engaging in meditation, practicing gratitude, taking a nap, going for a drive, getting out in nature, getting a haircut, and getting a massage or visiting a spa.

While it’s important to lay back and enjoy these activities, implementing the following suggestions will take your self-care routine up a notch:

• Schedule self-care activities at a time when you’ll enjoy the routine the most.

• Pair up with a buddy for accountability and fun.

• Practice positive self-talk while engaged in the activity.

• Show up every day or at least three times a week to maintain consistency.

• Implement a variety of self-care activities for maximum benefits and enjoyment.

• Reflect on the activities to learn how they’re helpful.

Self-care activities shouldn’t be overly demanding. Focus on having fun and relaxing while getting the most out of the activity.

When symptoms or tough times arrive, coping skills are there to save the day. Coping skills are activities that you participate in when you’re feeling unwell, upset, or agitated and can be used to pass the time or help you feel better throughout the day. They are like self-care activities because they benefit your mental, physical, and emotional health, but are different because they’re used as a direct response to triggers.

Your therapist may want you to practice coping skills to improve your mood and well-being and decrease boredom or discomfort. These tips will help maximize the effectiveness of your coping skills:

• Build a complete toolbox. Identify as many coping skills as possible for a variety of situations.

• Practice coping skills regularly to prevent a mental health crisis

• Explore creative expression. Writing and art will help you channel your stress into productive, rewarding activities.

• Re-envision your coping skills. Explore ideas to make these activities more meaningful and enjoyable.

• Set goals when practicing. Consider length of application and how you want to achieve certain results.

• Evaluate the effectiveness of your coping skills. Adjust your approach or swap old coping skills with new ones to get the best results.

Practicing coping skills as therapy homework will make a noticeable change in your life, dramatically improve your mental health, and keep you feeling calm, refreshed, energized, and hopeful.

Be sure to pay attention to how these activities affect your mood

Cognitive-Behavioral Therapy is one of the most effective forms of therapy for treating mental health disorders and emotional disturbances. As homework, your therapist may want you to work on challenging negative thoughts. Worksheets put the process into perspective so you can see for yourself what changes you’re making.

Your worksheet may contain prompts to guide you through thought changes or may include exercises designed to initiate change. You may be asked to examine distorted thoughts and exaggerations or practice living in the present to overcome stress.

For assistance with these worksheets, and for a better experience overall, consider keeping the following tips in mind:

• Be relentless in challenging negative thoughts. Write down as many of them as you can, leaving space for notes on how to replace those thoughts with positive ones.

• Show up every day for at least a week. Consistent practice will help you change unhealthy thoughts and feelings.

• Be gentle and self-compassionate. Be kind to yourself by allowing yourself to be patient for results.

• Focus on confronting one thought at a time. Overburdening yourself proves counter-productive in CBT.

• Ground yourself in the present. Remembering where you and what you’re doing to help yourself will cut down on mind-wandering and stress.

• Dismiss judgments and self-criticism. Let positive thoughts enter your mind and stay there long enough to see their value.

Completing CBT worksheets may be challenging but is essential to wellness. Dismiss the need to make extraordinary progress fast. Instead allow yourself to complete the steps a day at a time. Make changes using the worksheets and your therapist’s advice as a guide.

Journaling is a reflection exercise that can involve writing or recording your thoughts, emotions, goals, and experiences. Your therapy homework may include specific prompts to get your mind working that are personal in nature. Journaling exercises may force you to think about yourself in a new way and will generate new discussion material for your next therapy session.

To get the most out of your assigned journaling activity, make sure to keep the following tips in mind:

• Personalize your journal with visuals, colors, stickers, and clippings.

• Find an attractive journal to motivate you to write more.

• Journal freely without expectations or resistance.

• Experiment with different methods. Choose between written and audio journaling.

• Keep your journal entries private to protect your emotional health and well-being.

• Be as honest as possible in your entries.

Completing journaling exercises for therapy homework will also help you connect more with your therapist. The point is not necessarily to share your entries but to learn more about yourself and gain the benefits independently.

Your therapist will want you to make faster progress in your recovery. Goal setting exercises give you a sense of direction, placing you on the perfect path towards achieving desired results. Taking the exercise home allows you to work independently and increases in-session engagement, as you’ll be working by yourself.

At home, your surroundings directly influence goal setting. What you see and are familiar with will trigger ideas for where you want to go in life and help you to realize what you want to accomplish.

To get the most out of this assignment, keep the following tips in mind, which will help you create effective goals and acknowledge your potential.

• Make sure your goals are S.M.A.R.T. They should be specific, measurable, attainable, relevant, and time-bound.

• Be patient setting goals. If you can’t think of the perfect goals right away, don’t worry. Take your time and find goals you believe you can accomplish.

• Choose both long-term and short-term goals. Doing so will give you greater control over the progress you can make.

• Write down a brief plan for accomplishing each goal. Try to record a few sentences detailing the steps you’ll take.

• Choose one or more methods for tracking your progress. Knowing where you are in your pursuit of your goals will keep you motivated and refreshed.

• Visualize success. If you can see yourself accomplishing your goals, you’ll be much more motivated to pursue them.

Setting goals at home will help you get more out of therapy. The lessons you acquire during sessions will be in your memory. As a result, the activity will feel personal and exciting. This is because you’ll be completing the process at home.

Some types of behavior will worsen mental health symptoms. Other types will lead to a reduction in symptoms. For example, maladaptive behaviors refer to actions that serve as an unhealthy way to cope, while self-destructive behaviors refer to actions that cause harm to yourself. Changing these behaviors is an essential part of improving mental health.

Behavioral changes often occur away from the therapist’s office. Much of those changes begin when you learn to address negative thoughts. Your therapist may have assigned homework to help you understand these thoughts since they contribute to unhealthy behaviors and disrupt your life.

Completing the activity at home will increase accountability. You’ll also begin learning how your behaviors affect your well-being.

To get the most out of this exercise, consider the following tips to help you adjust your behaviors:

• Set small, achievable goals that consider what you want to accomplish with new, healthier behaviors.

• Be mindful of your thoughts and feelings. Self-awareness and mindfulness will make changing behaviors easier, resulting in less resistance.

• Reward yourself each time you make a healthy behavior change. Positive reinforcement helps you maintain new behaviors.

• Identify the triggers causing you to engage in unhealthy behaviors. Understanding triggers will help you avoid potentially risky situations.

• Seek support frequently. Having a friend or family member’s support can help you initiate behavioral changes, especially those you may be hesitant to make.

• Find a safe environment to try new behaviors. Changing in places you feel comfortable is easier and more rewarding.

Unlike the previous homework assignments, changing behaviors may take days, weeks, or months. Be patient and make progress daily to see results faster and make behavior changes stick even after therapy ends.

Your homework assignment may be as straightforward as reading materials your therapist provides. Reading provides you with supplementary information and resources that a therapy session may not provide. Completing these exercises gives you a chance to highlight concepts you’re unfamiliar with while also pointing you towards subjects and information you’d like to learn more about.

Your reading assignments may vary. They may include book passages, articles from websites or magazines, or even pamphlets or other smaller resources that help boost your understanding of a topic. When reading, keep these tips in mind to aid understanding and make the assignment more enjoyable:

• Use a highlighter frequently. Highlight key concepts, definitions, important terms, and ideas. Return to these highlights later for reflection.

• Record questions inline or on a separate sheet of paper. You can explore the answers on your own or later during your next therapy session.

• Form multiple opinions. When reading, think about your thoughts and feelings in relation to the text and form conclusions in your own words.

• Take breaks while reading. Putting the text aside for a while lets you soak in the information and minimizes stress and frustration.

• Discuss what you’ve read. Verbalizing key concepts will help you retain important information.

• Re-read as needed. For clarification, go back over what you read a second or third time.

Dismiss the notion that reading is a chore. Instead, relax, have fun, learn, and review. Reading about mental health will enrich your recovery, keeping you aligned with concepts and ideas suited for growth and wellness.

Challenges help you become a stronger person. With therapy homework, the truth is still the same. Your homework assignment may require reading, learning, understanding, and changing. You may need to do things differently or break free of your comfort zone. While ways exist that make completing the assignment easier, you’ll still need a way to overcome challenges that arise.

Overcoming challenges in therapy homework is about harnessing the power of your support system and exploring ways to get more out of your assignment.

Review the following tips to help you when you’re stressed or overwhelmed:

• Tap into your support system

• Celebrate your victories

• Pace yourself. Make small changes a little at a time.

• Make sure you’re nourished and hydrated

• Complete assignments when your mood is stable

• Let go of what you can’t control—embrace what you can

• Write down three relevant things your therapist already taught you

• Share your progress

• Go above and beyond when possible

• Take a day off when you’re stressed

• Brainstorm questions

• Practice positive self-talk

• Understand how far you’ve come

Therapy homework is intended to improve treatment outcomes and studies indicate that compliance with homework has a positive effect on such outcomes. As a client, persevering through challenges will improve both resilience and confidence, helping you to bounce back amid future challenges by tapping into your strengths.

If challenges overcome you, gently let go of feelings of disappointment. Instead, prepare to return to the office with insight into your struggles.

In the next section, you’ll learn how to reflect on your assignment. Keep reading to learn how to maximize the benefits of therapy homework.

After completing the assignment, you may have additional questions. Your mind may wander. You may feel a temporary surge of excitement. These outcomes are common. You may also think about going a step further in your recovery by exploring ways to gain more from the assignment.

The first step is processing what you learned, which requires reflection over the activity and an exploration of what’s to come. This may include reviewing written responses and re-reading resources and materials or taking additional notes for clarification—do what’s needed to maximize understanding.

The following tips will help you progress into the post-completion stage and return to your therapist’s office motivated and enthusiastic:

• Take time to relax after completing your homework
• Create a list of additional resources you’ve discovered
• Note how your unique strengths helped you complete the activity
• Request feedback from your supporters
• Prepare to share a story with your therapist outlining how you completed the assignment.
• Once more, reward yourself for completing the homework

Now that you’ve completed the assignment and reflected on your progress, you’re ready to take what you learned back into the office.

Make sure to leave a few days for relaxation before your next session and take note of a few things you liked most about the activity.

Therapy homework is one of the most effective ways to take what you learned in therapy and apply those skills and resources into your daily life. Completing the homework assignments will increase your awareness of important mental health concepts while reducing stress, improving mood, and increasing your chances of maintaining stability and wellness.

While homework has its advantages, processing your assignment after completing it is equally important. Consider ways you can reflect on the process to maximize understanding.

Therapy homework should be fun but still a learning experience. So long as you do your best to get the most out of your assignment, your sessions—and future—will remain as bright and hopeful as ever.

Now that you've completed or are in the process of completing your therapy homework, leave a comment below describing what you like most about your assignment.