The In Between Journal

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The In-Between Journal: 88 Therapist-Written Prompts for Love, Healing & Coming Home to Yourself

The same journaling homework I give my therapy clients, now for you.

Therapy is one hour a week, but growth happens in the other 167.

I'm Carol Galloway, a licensed mental health counselor. My practice focuses on dating, relationships, and the messy, beautiful work of getting to know yourself. Journaling is one of the tools I rely on most. I give clients prompts as homework between sessions all the time, because a lot of real insight shows up once you slow down and put pen to paper.

After years of writing and sending these prompts to clients, I've gathered my favorites into one journal. Now anyone can use them, whether you're in therapy, between therapists, or not ready to start yet.

What's inside

• 88 prompts, written by a licensed therapist and organized into 11 topics
• A full page for each prompt, with space to write and date your entry
• A welcome note, a how-to-use guide, and contents that make it easy to jump to what you need
• 104 pages in all, printable on letter-size paper or ready for GoodNotes and Notability

Topics covered

Dating & new relationships · Relationships & partnership · Breakups & heartbreak · Anxiety & overthinking · Self-worth & confidence · Boundaries & people-pleasing · Family & where you come from · Grief & loss · Stress, burnout & life transitions · Difficult emotions · Joy, gratitude & self-compassion

Who it's for

• Anyone in therapy who wants to go deeper between sessions
• Anyone navigating dating, a breakup, or a relationship that feels stuck
• Overthinkers, people-pleasers, and recovering "low-maintenance" friends
• Anyone who wants a gentle, structured way to check in with themselves

How it works

Pick a prompt, set a timer for 10–15 minutes, and write without editing yourself. There are no right answers here, just what you notice.

Instant digital download (PDF). For personal use only. This journal is a tool for self-reflection and is not a substitute for therapy or professional care. If you're in crisis, call or text 988.