Worry Time
Worry is hard to stop on command, but it can be contained. This tool gives worry one planned slot a day instead of the whole day.
Self-report only — not a diagnosis.
1. Set your slot
Keep it short, keep it earlier than bedtime, and do it sitting up — not in bed.
2. Park worries as they arrive
When a worry turns up outside the slot, write one line here and return to what you were doing. Saved on this device only.
3. In the slot
- Read the list. Cross off anything that no longer matters — most will.
- Sort what's left into two piles: things you can act on, and things you cannot.
- For the actionable ones, write the single next step, not the whole solution.
- For the rest, name them out loud as worries you cannot solve today, and close the list.
- When the timer ends, stop — even mid-thought. That is the part that works.