Worry Time Scheduler
Contain anxiety to designated windows
Worry Time is a CBT technique that contains anxiety to designated windows, reducing all-day rumination. Schedule your worry time and capture your concerns.
How Worry Time Works
Instead of letting worries hijack your day, you postpone them to a dedicated time. This gives your brain permission to let go and be present, knowing you'll address concerns later.
15-20 minutes is typically enough; longer can reinforce worry patterns
Use the same spot each time to create a mental boundary
- 1
Postpone worries throughout the day
Notice the worry, jot it down, tell yourself "I'll think about this during worry time"
- 2
Go to your worry place at the scheduled time
Set a timer and focus fully on your worries
- 3
Process each worry deliberately
For actionable ones, plan next steps. For uncontrollable ones, practice acceptance.
- 4
Stop when the timer ends
If new worries arise later, save them for tomorrow's session