I write notes in a journal, and take that in to therapy if there is something I want to discuss.
And it's quite good, cos if T spots the journal in my bag, she asks if the journal needs to come out of my bag which is a prompt for me. I wouldn't otherwise bring stuff up.

Though last time, I got my journal out, read it to myself for a bit, put it back and didn't discuss with T at all!

Hope note writing works for you xxx