Worry time planner: put worries off until later
Looping thoughts are easier to put off when they have a place of their own. Pick a daily 15–20 minutes, jot worries in a list through the day and get back to what you were doing. At the set time, sort each one: either one small step, or let go until tomorrow. This is a skill, not a promise of calm.
Can you do something about this?
What exactly, and when? One sentence.
Let it go until tomorrow. There is nothing to do about it here and now. Tell yourself: “I will come back to this in my time.”
Sorting finished
Close the list and get on with something familiar. If a worry pops up, say: “That is for my worry time.”
The list and plan are kept only in your browser and are never sent anywhere. The “Erase everything” button deletes them.
What to do now
- Pick a time and a place. That is 15–20 minutes daily.
- Write in one line what is going around in your head now.
- Go back to your tasks. You will sort it in your own time.
- At the set time, go through the list one worry at a time.
What not to do
- Do not set the time 2–3 hours before bed.
- Do not argue with a worry in bed. Say: “That is for my worry time.”
- Do not stretch it to an hour: 15–20 minutes is enough.
- Do not keep anything very personal here if the device is shared.
After sorting
- Move the steps to a calendar or notes.
- Close the list and do something familiar: a walk, tea, a task.
- In a week, see whether there are fewer worries or they are easier to put off.
When to see a professional
- Worries take up most of the day and get in the way of life.
- They ruin your sleep or you cannot work.
- You have panic surges, fear of leaving home or compulsive acts.
- You have thoughts of harming yourself: seek help today.
How it works
When a worry has no place, it shows up at any moment: at the desk, on the bus, in bed. The technique is called worry postponement. You do not forbid yourself to think. You give worries a time and a place.
During the day, write a worry in one line and go back to what you were doing. The note is a promise that you will return to it. At the set time, go through the list one by one: can you do something? If yes, pick one small step. If not, let it go until tomorrow.
Many people prefer to keep worry time out of the 2–3 hours before bed, since it may keep you alert. The studies behind this technique used about 30 minutes a day; 15–20 minutes is our own shorter adaptation, which has not been tested. The skill takes practice and does not suit everyone. It is not a promise that the thoughts will go away.
Sources
- Borkovec TD, Wilkinson L, Folensbee R, Lerman C. Stimulus control applications to the treatment of worry. Behaviour Research and Therapy 1983;21(3):247–251
- McGowan SK, Behar E. A preliminary investigation of stimulus control training for worry: effects on anxiety and insomnia. Behavior Modification 2013;37(1):90–112