Therapy Homework: Why It’s Hard and How to Make It Work for You
Author: Mokshvi Shah, BS Northeastern University Student
Published: September 2025
Therapy homework is a core part of many therapeutic approaches, especially cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and trauma-informed care. It helps bridge the gap between what’s discussed in therapy sessions and the real-life experiences where change happens. Yet, despite its benefits, many clients find therapy homework confusing, overwhelming, or simply difficult to complete.
This is not a sign of failure. Resistance to therapy homework often stems from legitimate challenges, like executive dysfunction, lack of time, emotional triggers, or discomfort with vulnerability. For neurodivergent individuals, tasks involving organization, emotional introspection, or shifting focus can be especially tough. Add to that a history of perfectionism or trauma, and even a simple journaling exercise can feel like an insurmountable task.
Clients often fear getting it "wrong", believing there’s a right answer or a perfect way to reflect. Others might avoid assignments because the material brings up feelings they aren’t ready to face. In some cases, the homework doesn’t feel relevant to their life, or the goals are too abstract to act on. If therapy doesn’t feel like a collaborative process, it’s easy to disengage from the work between sessions.
So, what can help?
Personalize the homework. Therapists and clients can work together to co-create tasks that feel manageable and meaningful. Instead of “write a journal entry,” it might be “record a voice memo describing your day.”
Set micro-goals. Break assignments into the smallest possible steps. For example, instead of completing an entire thought log, aim to write down one situation and how it made you feel.
Reframe the purpose. Rather than seeing homework as a test or obligation, view it as an experiment in self-awareness. It's okay if it feels messy or incomplete, it’s still useful.
Use external supports. Sticky notes, phone reminders, habit trackers, or apps can help build consistency.
Most importantly, talk about it. If you’re dreading therapy homework, bring that into the session. A good therapist will be curious, not judgmental, and will help you uncover what’s really getting in the way. Together, you can design practices that support your goals and your nervous system. After all, therapy is not about perfection, it’s about progress, and sometimes the biggest win is simply showing up.
