WithinWell

Structured Worry Time

Contain anxious thoughts by scheduling specific time for worrying, reducing overall anxiety

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Instructions

  1. 1Set aside 10 minutes daily for "worry time"
  2. 2Write down all your worries and concerns
  3. 3For each worry, ask: "Is this within my control?"
  4. 4For controllable worries, write one action step
  5. 5For uncontrollable worries, practice acceptance
  6. 6When worries arise outside this time, remind yourself to "save it for worry time"
  7. 7End by engaging in a pleasant activity

Real-Time Visual Guidance

Real-time guidance through each step of this practice

The Science Behind This Practice

Worry time reduces rumination and anxiety symptoms. It works by containing anxious thoughts to a specific time, preventing them from interfering with daily activities.