Between Sessions
Therapy Homework & Self Reflection
The hour in session matters. The 167 hours between sessions are where the change actually happens. These free, guided exercises are built for those hours, whether your practitioner assigned one or you are here on your own. Every exercise doubles as structured self reflection. Your answers stay on your device: auto-save as you go (you can turn that off), then Download your copy or Send to therapist when you choose to share. Prefer paper? Every exercise has a printable PDF. Clinicians: use the plan builder for one multi-exercise link; clients share progress from their plan and each finished exercise.
The Session Bridge
Seal both ends of every session
Sessions leak at both ends: the blank-mind warm-up going in, and the parking-lot memory wipe coming out. Seven minutes a week seals them. Therapy Session Bridge (for before and after) →
Before session · 5 min
Session Prep
Never blank on "how was your week?" again. Turn the week into a one-page brief: the headlines, the thing you almost don't bring up, and your opening line.
Start →After session · 2 min
Session Debrief
The insight that hit hard mid-session is gone by dinner unless you catch it. Capture what landed, the practice, and one line to keep.
Start →Know yourself
See your patterns clearly
Change starts with an honest map. These assessments show you the patterns you are working with, so the work can aim at the right thing.
Assessment · 5 to 10 min
Attachment Styles Quiz
Discover your pattern in close relationships. Maps your anxiety and avoidance to one of four attachment styles, and shows what each style needs to feel secure.
Start →Choice theory · 15 to 20 min
Basic Needs Assessment
Everything you do tries to feed one of five needs. Rate how satisfied each one is, look at how you are meeting it now, and find the hungry need quietly driving your behavior.
Start →Interactive guide · use anytime
Understanding Emotions (Feelings Wheel)
Tap any of 40 feelings to learn what that emotion is for, how it shows up in your body, when it is running too hot, and how to settle it. Naming a feeling precisely is itself a calming skill.
Guide · 2 min matcher
Which Type of Therapy Do I Need?
CBT, ACT, DBT, EMDR, IFS, explained without jargon. A two-minute matcher suggests where to start, and the questions worth asking any prospective therapist.
Start →Assessment · 5 to 10 min
Core Beliefs Quiz
Beneath automatic thoughts sit older, quieter rules about who you are. This quiz surfaces the core beliefs running in your background.
Start →Untangle thoughts
Work with anxious and negative thinking
Thoughts arrive feeling like facts. These are the classic CBT tools for putting them on trial and taking your day back from worry.
CBT · 10 to 15 min
Guided Thought Record
The most-used tool in CBT. Catch the automatic thought behind a painful moment, check it for thinking traps, weigh the real evidence, and write the balanced verdict.
Start →CBT · 10 min setup
Worry Time
For worry that runs all day. Sort solvable worries from hypothetical ones, then give worry a daily appointment so it stops owning the other 23 hours.
Start →Get moving
Get unstuck when mood is low
Waiting to feel motivated is the trap. These tools work the other direction: action first, and the feelings follow.
CBT · 10 to 15 min
Behavioral Activation Planner
The evidence-backed exit from the low-mood spiral. Schedule three small, doable activities this week, predict how they will feel, then catch your brain under-predicting.
Start →Assessment · 5 min
Stages of Change Quiz
Change is a staircase, not a switch. Find which stage you are actually standing on for the change you are considering, and what the next stair looks like.
Start →Steer your life
Choose your direction on purpose
Choice theory in practice: get clear on the life you actually want, evaluate honestly whether the current approach is getting you there, and steer with what you control.
Choice theory · 15 to 20 min
Ideal World Reflection
Guiding questions build your ideal world piece by piece: the people, the ordinary Tuesday, the person you are being. Ends with the full picture in your own words, and the first piece to build.
Start →Choice theory · 10 to 15 min
Total Behavior Check
Take one stuck situation apart into its four wheels: acting, thinking, feeling, physiology. Then the honest question: is what you are doing getting you what you want?
Start →Reflection · 10 to 15 min
Purpose Reflection
Eleven questions drawn from Viktor Frankl, motivation research, and ikigai. Builds a printable blueprint of what matters to you and the smallest step toward it.
Start →The in-depth practice · 3 parts + a weekly ritual
Purpose in Practice: The Workbook
The full program, far deeper than the reflection: a five-needs check-in, an honest time audit, your why in your own words, ranked life directions, and the drift page, then a deep dive per direction and a weekly steering check that keep it alive.
Start the workbook →After the workbook, these keep it alive
After the workbook · per direction · 15 to 20 min
Purpose Deep Dive
Revisit any one direction and rebuild its plan: 90-day picture, daily move, weekly move, if-thens.
Start →After the workbook · weekly · 15 min
Weekly Steering Check
Five questions, once a week. The engine that separates plans that fade from lives that change.
Start →After the workbook · quarterly · 30 to 45 min
Quarterly Review
Once a season: re-score your needs, re-rank your directions, renew your why.
Start →Cravings & triggers
Manage cravings and map triggers
For addiction recovery work: know your triggers before they know you, and carry a plan that fits in a pocket.
Recovery tool · 15 min
Trigger Mapping Guide
Walk through the people, places, feelings, and times that switch your cravings on, and build a written plan for each one before you need it.
Start →Printable · PDF
Craving Survival Cards
Print, cut out, keep in a wallet. Pocket-sized scripts for riding out a craving in the first ten minutes, when it is strongest and dumbest.
Download →Practice calm
Guided meditation, matched to what you need
These link straight into NOTICE, the free OmniPsyche meditation app: a real human voice, 5-day tracks, no account, works offline. Each link drops you directly into day one of the track.
Meditation · 5 days · ~9 min/day
Quiet a Racing Mind
For overthinking and mental spirals. Learn to watch thoughts pass like boats on a river instead of being dragged behind them.
Play day 1 →Meditation · 5 days · 8 or 13 min/day
Heavy Feelings and Urges
Ride an emotion or craving instead of drowning in it. Name the wave, let it crest, and surf urges without obeying them.
Play day 1 →Meditation · 5 nights · ~9 min/night
Fall Asleep Easier
For the brain that switches on at lights-out. Trains a wind-down your nervous system starts to expect: land the body, shelve the day, want nothing.
Play night 1 →Meditation · 5 days · ~9 min/day
Soften the Inner Critic
For shame and harsh self-talk. You are not the labels; five days of meeting who is left when they quiet down.
Play day 1 →Meditation · 5 days · ~9 min/day
Build Your Attention Span
Focus is a muscle with two moves: hold attention, catch it slipping. Five days of reps, ending with a 90-second warm-up for any block of real work.
Play day 1 →Instant tool · 10 min
Angry? Take a Walk
A guided 10-minute walking exercise for moments of intense anger: burn off the charge, lengthen the exhale, and come back able to think.
Open →Instant tool · use anytime
Anxious Right Now?
One tap, no setup. A guided five-senses grounding rescue for anxious or panicky moments, plus a silent paced-breathing circle for when words are too much.
Open →Meditation · 5 days · 10 or 15 min/day
Meditation That Moves
Walking meditation built with ADHD in mind: for brains that focus best in motion and never have to sit still for a second of it.
Play day 1 →Meditation · 5 days · with on-screen breath guide
Breath Tools
One breathing pattern a day, each with a different job, from emergency calm to steady focus. The manual override for your nervous system.
Play day 1 →Want the whole toolkit? Open the NOTICE app: it is free, installs to your phone, and works offline.
No exercises match that search. Try a feeling ("worry", "stuck", "sleep") or .
For clinicians
Therapy homework you can assign with one link
Between-session homework is one of the most reliable predictors of treatment outcome, and one of the hardest things to get clients to actually do. These exercises remove the friction: no accounts, no apps to install, no worksheets to lose.
Assign in one link
Send the client a link to any exercise, or build a whole plan at once: the plan builder bundles your chosen exercises, with a note per item, into a single link or printable QR handout. No login, no signup, no cost, ever.
Nothing is collected on our servers
Client answers stay in their browser only. You cannot watch progress by opening the same plan link yourself. No PHI touches a server unless the client chooses to email or share from their own device.
How results get back to you
Ask clients to (1) use Send progress checklist on their plan page, and (2) on each finished exercise use Send to therapist or Download your copy. Or they bring downloads to session. You never log into a portal.
Grounded in real models
Guided CBT exercises (thought records, behavioral activation, worry postponement), choice theory and reality therapy work (quality world, basic needs, total behavior), evidence-informed assessments, and guided meditation.
Built by a Provisionally Licensed Professional Counselor. These tools pair with OmniPsyche Health, clinical decision support for licensed counselors: session documentation, seven-framework analysis, and continuity tracking that surfaces open homework between sessions.
Questions
Therapy homework, answered
What is therapy homework?
Structured work a client does between sessions: thought records, behavioral experiments, reflections, assessments, and skills practice. Research consistently links between-session homework with better treatment outcomes, especially in CBT. The session is where insight happens; the week is where it becomes change.
Do I need to be in therapy to use these exercises?
No. Every exercise doubles as a structured self reflection: guided questions for self discovery, self understanding, and personal growth that go deeper than a blank journal page. Thought records, needs assessments, and ideal life reflections are useful to anyone working on themselves. If you are struggling with your mental health, they complement professional care; they do not replace it.
Is this free, and do clients need an account?
Yes, every exercise is free, and there are no accounts or logins. A client can open an assignment from a link and start immediately, on any device.
Where do a client's answers go?
Nowhere. Answers are never uploaded and this site collects none of them. Progress auto-saves in the client's own browser (they can turn that off), they can optionally keep a file in a folder on their own device, and they can download a copy of any finished exercise.
How do clients bring their results to session?
Every finished exercise produces a clean summary. On the results screen they can tap Send to therapist (opens their own email or share sheet), Download your copy, or print. If they have a multi-exercise plan, the plan page also has Send progress checklist for a done / still-open list. Nothing is uploaded to OmniPsyche; they choose what to send or bring.
Can my therapist see my progress without me sending it?
No. Progress and answers live only on your device. Opening the same plan link on another phone does not show your checkmarks or answers. Use the plan’s share buttons and each exercise’s Send to therapist or download when you want them to see something.
What kinds of therapy homework are available?
Guided CBT exercises (thought record with cognitive distortion checking, behavioral activation planning, worry postponement), choice theory and reality therapy exercises (quality world or ideal world reflection, basic needs assessment, total behavior evaluation), self-assessments (attachment style, core beliefs, stages of change), addiction recovery tools (trigger mapping, craving cards), and guided meditation tracks for anxiety, sleep, self-compassion, and focus.
These exercises are educational tools, not therapy, and not a substitute for professional diagnosis or treatment. If your treatment provider assigned one, bring your results to them. If you are in crisis, call or text 988 (Suicide and Crisis Lifeline).