Who this is for
People in therapy who want to arrive with the real things to discuss, captured during the week when they actually surface.
The moment this saves you
I get to therapy, get asked what I want to focus on, and blank, even though all week there were things I desperately wanted to bring up, they just never come to mind in the moment.
See it work
Messy spoken thought in. A clean, structured artifact out.
Note for my next therapy session. The big one, I noticed I got really defensive when my partner gave me feedback this week, like disproportionately, and I want to dig into why that pattern keeps happening. Also I had a good week with the boundary stuff we talked about, I actually said no to something and it felt okay, want to mention that as a win. There's a recurring dream about my old job I keep having, might be worth bringing up. And honestly I've been avoiding thinking about my dad's health and I think I'm just pushing it down, that's probably the real thing.
Therapy prep, June 5, 2026
Main thing to explore
- Got disproportionately defensive when my partner gave feedback, want to understand why this pattern keeps repeating
- Possibly the real one: Avoiding thinking about Dad's health, suspect I'm pushing it down
Wins to mention
- Used the boundary work, actually said no to something and it felt okay
Worth raising
- Recurring dream about my old job
The workflow
Record a voice note
Hit the hotkey and talk, no formatting, no typing.
Tag it with this context
Contextli shapes your words into the structured output above.
Find it later
Everything's searchable and organised by context.
Pull it into Claude or ChatGPT
Bring your contexts straight into your AI tools with the Contextli MCP.
Your raw recording and transcription stay on your device, so you can always go back to the original.
The prompt behind this context
I'm going to capture things I want to bring to my next therapy session, as they come up during the week. Turn it into a dated prep note: a bold "Therapy prep, [today's date]" heading, then group into bold sections: **Main thing to explore** (the heaviest topics, flagging any I suspect is the 'real' one), **Wins to mention** (progress), and **Worth raising** (smaller items). Keep my own honest framing. Do NOT analyze or interpret, just organize what I want to bring. Don't invent topics. Output only the note.
Make it your own. This is a starting point. Once it's in Contextli, tweak the instructions so the output comes out exactly how you like it.
Use this context
One click copies it and shows you exactly how to drop it into Contextli.
Next, open Contextli, go to the Contexts page, click Import, choose From JSON, paste, then Import Context. It is ready to use.
Make it your own. This is a starting point. Once it's in Contextli, tweak the instructions so the output comes out exactly how you like it.
Your raw recording and transcription stay on your device, so you can always go back to the original.
Related contexts
Anxiety Spiral Note
When the anxious spiral hits, the fear feels like fact. Just say what you're afraid of out loud. Seeing it written back, the worry, the evidence for and against, the realistic outcome, often shrinks it from a catastrophe to a manageable thought you can actually hold.
Mood Check-In
You can feel your mood sliding but you never log it, so you can't see the pattern. Just say how you're doing right now and what's behind it. You get a dated entry with an intensity you can actually look back on.
Daily Journal
It's 11pm and a blank page feels like a chore, so you skip it again. Instead, just talk the way you'd process the day in your head. You'll wake up to a warm, honest entry in your own voice, not a transcript.
Questions people ask
Questions wellness ask about Therapy Prep Note
How do I keep a daily journal every day when I have no time?
Speak instead of write. A spoken daily journal entry takes 60 to 90 seconds, compared to 10 to 20 minutes with pen and paper. The Therapy Prep Note context structures your spoken words into a readable entry with a date, key themes, and a reflection. You can do it during your morning routine without sitting down.
What should I include in a daily journal entry?
A daily journal entry works best when it covers the specific areas the format is designed for, such as a highlight, a challenge, and a lesson, or the things you are grateful for and why. The Therapy Prep Note context extracts these elements from whatever you say and structures them into a consistent entry.
How do I start a daily journal habit that actually sticks?
The main reason journaling habits fail is friction: it takes too long and needs a quiet place to write. Removing the typing step removes most of that friction. Contextli lets you speak a daily journal entry anywhere, and the Therapy Prep Note context does the formatting. Most people find 60 to 90 seconds of speaking daily is sustainable when 10 minutes of writing was not.
Is voice journaling as effective as written journaling?
Research on expressive writing suggests the reflective process is what produces the benefit, not the physical act of writing. Speaking your thoughts aloud with intention activates the same reflective process. The Therapy Prep Note context structures the output into a readable entry you can review later, which keeps the readability benefit of a written journal without requiring typing.
How do I add this context to Contextli?
Copy the context on this page, then open Contextli and go to the Contexts page. Click Import, choose From JSON, paste it into the Import from Clipboard window, and click Import Context. It is ready to use in under 30 seconds. If you do not have Contextli yet, you can download it for free first.
Is my voice recording private? Does Contextli send it anywhere?
Your voice recording and the transcription are stored on your device only. Contextli processes your audio locally and does not send your recordings or transcription text to any server. The structured output it produces is text you control, and you decide where it goes.
Can I change what the output looks like?
Yes. Every context in Contextli is a starting point you can edit. Open the context in the app, change the instructions to adjust the structure, tone, or fields, and save. The next time you use it, the output reflects your changes. You are not locked into the default format.
Do I need to install an app to use this context?
Yes. Contextli is a free app. Download it, then copy this context and paste it into the Import from Clipboard window on the Contexts page. The whole process takes about 30 seconds.