By Tanisha L. Knighton, Ph.D. | COHR Psychologist & Associates

David Banner once shared something about Jill Scott that stuck with me. He said when she steps into the recording booth, she doesn’t go into vibe or warm up, she goes in to execute. The preparation, the reflection, the creative digging? She’s already done that before the mic is even on.  And honestly? That mindset applies to therapy, too.

Therapy is not just about showing up and “seeing where it goes.” It’s about being intentional with the time you have and coming into session ready to do the work, not just talk around it.  Let me be clear: showing up at all is already a powerful act. But there’s a difference between attending therapy and engaging in it. If you’re just coming in to “vibe,” hoping something will click without reflection or follow-through, you’re likely to feel stuck. Just like an artist who hasn’t practiced their craft outside the studio.

The Real Work Happens Between Sessions

Think about it: your therapy session is 50 minutes every two weeks. That’s less than 1% of your time. The transformation doesn’t happen in that one hour alone, it’s what you do before and after that shapes the outcome.

That includes:

• Sitting with the questions that came up last session
• Practicing the strategies or boundaries you discussed
• Reflecting on your patterns, not just reacting to them
• Taking notes, journaling, checking in with your body
• Being honest about what you’re avoiding or protecting

When you take time before your session to think through what’s present for you (i.e., what’s showing up, what’s getting in the way, what you’re ready to face) you give yourself (and your therapist) the opportunity to go deeper, faster, and more effectively.  It’s not about being “perfect.” It’s about being prepared to work with what’s real.

Preparation Isn’t Pressure…It’s Self-Respect

There’s a misconception that therapy is supposed to be spontaneous, flowy, or totally client-led. And yes, it’s a space where you can be free and unfiltered. But freedom without intention can become avoidance. Preparation is not about rehearsing or impressing your therapist. It’s about respecting your own process enough to show up ready to move forward, not stay stuck.

At COHR, we’re not here to rush you or demand breakthroughs on a schedule. But we are here to help you build momentum. And that starts with treating your healing like it matters, before you even walk in the room.

Final Thoughts: Don’t Just Show Up. Come Ready.

Jill Scott doesn’t enter the booth wondering what might happen. She shows up ready to execute because she did the emotional, creative, and spiritual prep beforehand.

What would therapy feel like if you brought that same energy?  Not perfection. Not performance.
Just readiness. Honesty. And a commitment to growth.  Because therapy works best when you treat your healing like the priority it truly is.

Ready to do the work on purpose?
Click the link in our bio or call (330) 578-4855 to schedule your consultation.

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