Worry time

Give worries a short, fixed time each day, and park them the rest of it.

Worries arrive at all hours, and chasing each one when it comes can fill a day. Worry time gives them an appointment instead: fifteen minutes at the same time each day. When a worry turns up at another time, write it down and tell it you will see it at worry time.

In worry time, go through the list. For each worry, ask: can I do something about it? If yes, write the first step. If no, practise letting it go.

The steps

• Write them down: List what is on your mind, one line each. Do not solve anything yet.
• Sort them: Mark each one: can I do something about this, or not?
• First steps: For the ones you can act on, write one small first step and when you will do it.
• Let the rest go: For the rest, breathe slowly and picture putting them down for today.

Tips

• Pick a time well before bed.
• Keep the list in one place: a notebook, or a note on your phone.

Related

• Notice it, name it, breathe
• Breath awareness: a guided meditation
• Tense and release
• Calm before you speak
• The 20-20-20 screen break
• All the calm lessons

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