7 Simple Tips to Maximize Telehealth Therapy Effectiveness (Even If You’re Juggling a Million Things!)
Life moves fast, and for many women juggling countless responsibilities—caregiving, running a household, pursuing a career, or all of the above—prioritizing mental health can feel like a challenge. For those with ADHD, those who suspect they may have it, or anyone feeling overwhelmed by life’s endless demands, finding time for therapy might seem nearly impossible.
That’s where telehealth therapy comes in: it’s flexible, accessible, and designed to meet you where you are—literally. Whether you're at home, in your car, or sneaking away to a quiet corner of your office, therapy via telehealth lets you focus on yourself without overcomplicating your schedule.
However, attending therapy is only the first step. To truly make the most of your telehealth sessions, you need strategies that allow you to engage fully and carry the benefits into your everyday life. Here’s how to transform your sessions into a more effective and empowering experience—and how you can take the first step toward meaningful growth today.
1. Choose a Private, Comfortable Space
Creating a safe and private environment for therapy is essential. Think of your therapy space as a mini-retreat from the chaos of daily life—a sacred hour carved out just for you.
How to create your therapy zone:
Find a space where you won’t be interrupted. A locked bedroom door, a quiet car with the engine off, or even a secluded spot in a park can work.
Use tools to limit distractions. Noise-canceling headphones, a "Do Not Disturb" sign, or even asking a family member to watch the kids for an hour can go a long way.
Set the mood. Add calming elements like soft lighting, a cozy chair, or aromatherapy to make the space feel inviting and safe.
No perfect space? That’s okay! Therapy isn’t about the perfect setup—it’s about showing up.
2. Arrive Emotionally Ready
Therapy is most effective when you show up prepared—not just physically, but emotionally too. When life is rushing by, it’s easy to jump into a session still carrying the mental clutter of your day. Spending a few minutes grounding yourself can make all the difference.
Tips for transitioning into therapy mode:
Practice deep breathing: Inhale for four counts, hold for four, and exhale for six. Repeat this three times to center yourself.
Do a quick brain dump: Grab a journal or a notes app and jot down what’s been on your mind—no judgment, just let it flow.
Set an intention: Ask yourself, What do I want to gain from today’s session? Maybe it’s clarity on a recurring challenge or simply a chance to vent in a safe space.
If emotional preparation feels overwhelming, don’t worry—this is something we can work on together. Book a consultation today, and we’ll guide you step by step toward creating a therapeutic process that works for you.
3. Take Notes (or Record Key Insights)
Have you ever left a session feeling inspired, only to realize later that you forgot half of what was discussed? You’re not alone! Keeping track of insights and strategies can help you integrate therapy into your daily life.
Here’s how to keep those insights handy:
Dedicate a notebook or app to therapy notes. Write down takeaways, reflections, and actionable steps after each session.
Try voice notes. If writing feels tedious, use a voice recorder app to capture your thoughts while they’re fresh.
Highlight actionable items. If your therapist suggests a specific exercise, strategy, or affirmation, make sure it’s easy to revisit later.
This simple habit is a game-changer, especially for women with ADHD who benefit from structured reminders. Wondering how therapy can help you stay on track with your goals and whether you’re in Missouri or Illinois? Let’s chat—send me an email to take the first step toward a more focused, intentional life.
4. Reflect Before and After
Therapy isn’t confined to the hour you spend in session—it’s a continuous process that unfolds as you reflect and apply what you’ve learned.
How to reflect effectively:
Pre-session: Spend five minutes asking yourself questions like, What’s been challenging me this week? or What emotions have I been noticing?
Post-session: Take a walk, journal, or sit quietly to let the session sink in. Ask yourself, What stood out to me today? How can I apply what I learned this week?
These moments of mindfulness help deepen the therapeutic process. Not sure where to start? Therapists specialize in guiding clients through reflective practices tailored to their unique needs.
5. Commit to Consistency
Consistency is key to building momentum in therapy. Sporadic sessions can make it harder to see progress and stay engaged with the process.
Strategies for staying consistent:
Set a recurring schedule. Whether it’s weekly, biweekly, or monthly, choose a routine that feels manageable and stick to it.
Use reminders. Set calendar alerts or phone notifications to make sure you don’t forget your appointments.
Treat therapy as self-care. Block out your session time and guard it like you would any other priority—it’s an investment in you.
Making therapy a consistent part of your routine is easier than you think. Ready to take that first step? You can send an email today to start building a routine that prioritizes your well-being.
6. Advocate for What You Need
Your therapy journey is unique, and it’s essential to communicate your needs and preferences to your therapist. Therapy works best when it’s collaborative.
Ways to advocate for yourself:
Speak up about session goals: “Can we focus on coping strategies for stress this week?”
Provide feedback on the process: “I’d like to dive deeper into this topic.”
Ask questions: “What other tools or exercises can I try between sessions?”
A good therapist welcomes your input and adjusts the approach to suit you.
7. Give Yourself Grace
Therapy is a journey, not a race. Some sessions may feel groundbreaking, while others might feel like you’re simply treading water—and that’s okay.
Practicing self-compassion in therapy:
Celebrate small wins, like attending a session on a tough day or implementing a new coping strategy.
Remind yourself that progress is not linear—healing takes time.
Let go of perfection. Therapy isn’t about fixing yourself; it’s about learning, growing, and navigating life authentically.
Feeling stuck or unsure if therapy is right for you? Therapists are here to help. Reach out today to talk about how therapy can support your growth and healing.
Take the First Step Toward a More Balanced Life
Whether you’re managing ADHD, navigating stress, or simply looking for a space to reconnect with yourself, telehealth therapy offers an accessible and transformative way to prioritize your mental health.
With flexible scheduling, tailored support, and a safe space to explore your thoughts and emotions, therapy can help you create the life you deserve—one that feels balanced, fulfilling, and authentically you.
Ready to start your journey? Don’t wait for the perfect moment—it’s already here. See if we are a good match here and take the first step toward a more peaceful, joyful life. You deserve this time for yourself, and we’re here to guide you every step of the way.
If you’re finding it difficult to incorporate these strategies into your life or need more personalized support, please feel free to reach out.
Share your thoughts in the comments, or get in touch with me directly. We can work together to create a practical, easy-to-use toolkit of coping skills tailored just for you.