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Scheduled Worry Time

Difficulty: ★★★ ☆☆ 30 min Anxiety Management

A technique to contain anxious thoughts by setting aside specific time to address worries.

About This Exercise

Scheduled Worry Time is a cognitive-behavioral technique that helps you manage persistent worrying by containing it to a specific time of day. Rather than letting worries interrupt your entire day, you postpone them to a dedicated "worry session."

This practice helps break the habit of constant worrying and gives you more control over anxious thoughts.

Benefits

  • Reduces the amount of time spent worrying
  • Improves ability to focus on other activities
  • Helps distinguish between productive and unproductive worries
  • Provides a structured approach to problem-solving
  • Can improve sleep by reducing nighttime rumination

Instructions

Choose a 15-30 minute period each day to be your designated "worry time." This should be early enough that it won't interfere with bedtime. Find a quiet place where you can focus without interruptions.

You'll need a notebook or digital document to record your worries throughout the day.

Step-by-Step Guide

Select a specific 15-30 minute period to be your designated "worry time." Choose a time that is:

  • At least 2 hours before bedtime (to avoid sleep disruption)
  • At a consistent time each day
  • When you're unlikely to be interrupted

Set this time in your calendar or set a daily reminder.

Set up a system to record worries throughout your day:

  • A dedicated worry notebook
  • A notes app on your phone
  • A voice memo recorder

Keep this system easily accessible at all times.

When a worry appears during your day:

  1. Notice that you're worrying
  2. Briefly write down the specific worry (just a phrase or sentence is enough)
  3. Remind yourself: "I'll think about this during my worry time"
  4. Gently bring your attention back to the present moment and what you were doing

This takes practice—be patient with yourself as you learn this skill.

When your scheduled worry time arrives:

  1. Find a quiet place without distractions
  2. Set a timer for your designated worry period (15-30 minutes)
  3. Review your worry list from the day
  4. For each worry, ask yourself:
    • Is this still bothering me?
    • Is there something I can do about this?
    • If yes, what's one small step I could take?

Write down any action steps or insights.

When your timer goes off:

  1. Make a clear decision to end your worry time
  2. Close your notebook or worry list
  3. Take three deep breaths
  4. Engage in a pleasant or absorbing activity (a walk, reading, etc.)

If worries return after worry time is over, gently postpone them to tomorrow's worry time.

Track Your Progress

Please log in or create an account to mark this exercise as complete and track your progress.

Exercise Tips

  • Find a quiet, comfortable space with minimal distractions.
  • Set aside dedicated time to focus on this exercise.
  • Approach with an open mind and without judgment.
  • Remember that practice makes progress - be patient with yourself.

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