Free Resources
Therapy homework is not everyone’s favourite thing to do but it can be very helpful… Here are a few free resources for you!
I provide my clients with a free homework duo-tang so they can feel more organized about their therapy journey. Within that duo-tang, clients find a copy of my Availability schedule & a reminder of my policies. There might be a few of my favourite handouts/worksheets tucked into the pocket.
There will also be lots of lined paper for writing down their between-session thoughts. I absolutely welcome clients who come to therapy sessions with a list: “here’s what I’d like to talk about today…”. I’ll always have some suggested options, but clients are the ones who set the agenda!
Completing therapy homework, like worksheets, can be a great way to get you thinking ahead about what you’d like to work on in therapy. Please ask your own therapist to walk you through them if you’ve already started therapy. If not, these worksheets may be especially helpful as you build some skills before you start!
Daily Routine & Tracking Sheets:
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| Weekly Routine Template (Excel) – a simple spreadsheet to plan your ideal weekly schedule hour-to-hour – what would you like your week to look like? | Daily Task Tracking Sheet – Blank (Excel) – a simple spreadsheet to track your daily tasks from Monday to Friday after the fact so you can see all the little things you’ve accomplished without giving yourself credit for them! |
General Worksheets:
Worksheet (PDF) – “A Few of my Favourite Tools” – a variety of tools for managing stress, relationships, external situations, and moments of crisis. What skills have you learned that have been effective?
Worksheet (PDF) – “Into The Moment” – look back on a past incident with awareness & try to pinpoint what emotions, thoughts, and body sensations you were experiencing. This type of analysis is commonly used across many therapy models & is especially helpful for identifying triggers during problematic use of alcohol &/or substances.
Worksheets based on Acceptance & Commitment Therapy (ACT):
ACT Worksheet (PDF) – “Values” – how closely does your behaviour match the person you want to be in each of the 4 life domains?
ACT Worksheet (PDF) – “Emotions” – a brief reminder of the ways we can notice our emotions, accept them, explore them, and treat ourselves with compassion in the process.
Handouts based on Acceptance & Commitment Therapy (ACT):
ACT Handout (PDF) – “Post-Trauma Trust” – qualities to look for when someone is earning your trust after you’ve experienced trauma & are having difficulty trusting other people.
Handouts based on Dialectical Behaviour Therapy (DBT):
DBT Handout (PDF) – “DEAR MAN GIVE FAST” – summary of all the Interpersonal Effectiveness Skills, with and without all the acronyms!