Put your concerns on the clock.
Do your worries have a habit of popping up all day long? During work, dinner, even while brushing your teeth? It can be downright exhausting!
That’s where “worry time” comes in. This clever technique involves setting aside a specific time each day just for worrying. It may sound strange, but by giving your anxious thoughts a scheduled time slot, you train your brain to stop spiralling throughout the day.
Think of it like a mental inbox: instead of constantly checking your “worry notifications,” you sort through them once a day. This can help reduce anxiety, improve focus and make your worries feel more manageable .
Step 1. Choose your worry window
Pick a 10–20 minute block each day to be your official “worry time.” Try not to schedule it right before bed so it doesn’t impact your sleeping. Late afternoon or early evening is ideal. Put it in your calendar like an appointment with yourself.
Step 2. Create your worry zone
Find a quiet, comfy spot where you won’t be interrupted. Grab a notebook or open a note on your phone to jot down your thoughts. This is your Temporary Worry HQ.
Step 3. Postpone your worries
Throughout the day, when a worry pops into your head, don’t dive into it. Instead, tell yourself, “I’ll think about that during worry time.” Then write it down or make a quick mental note.
Remember: you’re not ignoring it — you’re just delaying it.
Step 4. Use the time to vent (productively)
When your scheduled worry time rolls around, go through your list. Let yourself feel and think about each worry, but try to do it constructively.
Ask: Is this something I can control? If yes, write down one action you could take. If not, remind yourself it’s okay to let it go.
Step 5. End on a positive note
When the time’s up, close your notebook, take a few deep breaths, and do something enjoyable. Go for a walk. Listen to music. Stretch. Do whatever lifts your mood. You’ve honoured your thoughts and now it’s time to move on.
Bonus tips
- If you can, be consistent by choosing the same time, same place for your worry time.
- Limit the time! Don’t let it become a worry marathon.
- Celebrate your wins. Notice if you’re worrying less or feeling more in control.
Worry time isn’t about becoming worry-free (we’re human, after all). It’s about setting healthy boundaries with your brain and showing anxiety who’s boss.
So go ahead. Schedule those worries, sort through them, and then get back to living your awesome life.