I usually take in a list of things (insights, events, struggles) from the week so that I don't forget important things to talk about. It always relates to the reason why I'm there, so there's a trajectory to my therapy even if it meanders. I don't want to share my specific lists here, though. I'm only three months in with this therapist, but there has never been a down time or a lack of material. With previous therapists, I have had big gaping, awkward down times and silences that led to nothing. In looking back, it was either a bad fit or they weren't very competent.

Everyone has a different reason for therapy though. Can it be enough that, for now, you are getting to understand each other and building trust?