I used to plan out my sessions. I'd make a list during the week of everything I wanted to talk about, and then I would prioritize it in an outline and email it to my T. I'd also rehearse what I wanted to say in my head. She told me I had to stop because I was trying to control everything and I wasn't learning how to communicate verbally.

I still make a running list of questions and topics, but I save it for the days if/when we run out of things to talk about. Some things get crossed off the list because they get resolved or no longer matter. I have yet to use the list yet because we have been dealing with weekly/daily struggles for quite a while now that we haven't had time for the learning portion of therapy.

I do like not planning better. It just feels more natural and I'm actually able to be more present, more myself.