I think CBT is about concrete goals; "talk to 5 strangers this week"? You could make those sorts of goals and share them with your T?

My T (like yours) and I decided I would no longer be allowed to say, "I don't know" anymore; I'd have to search my heart, no matter how long it took (had to learn how, that wasn't easy!) and find my answer to the question.

Think of something like that you do/do not do and stop/start doing it and tell your T that's what you want to do? Ask your T to help you "catch" yourself doing/not doing it.