How to use it: The worry time technique: postpone, then look at it later
Worry time planner
Postpone worries to one daily slot, then look at them together.
- Choose a 15–20 minute slot at the same time each day.
- When a worry shows up, write a few words and return to what you were doing.
- At worry time, go through the list and decide what, if anything, to act on.
My worry time
When:
Where:
How long:
Postponed worries
| Time noticed | Worry (a few words) | Still bothering me at worry time? (Y/N) |
|---|---|---|
During worry time
Worries I can act on:
One small action I'll take:
This page is general self-help information, not a diagnosis. It is not a substitute for professional care. Free worksheet from Etappi.