How to keep growing between therapy sessions

After my weekly sessions with my therapist, I often feel motivated and clear about what I want to work on, but a few days later I kind of lose track. It’s like the energy from the session fades and I fall back into old patterns. For example, last month I promised myself I’d practice journaling every day, but after a week it slipped away. Has anyone found a good way to keep building on what you talk about in therapy or coaching sessions when you’re back in everyday life?