Anxiety · GAD
Worry Postponement Worksheet
Schedule the worry — don't fight it
Worry postponement is a GAD-tested intervention. You don't try to stop worrying. You schedule it. Worry that shows up outside the window gets deferred — often, it dissolves.
My daily worry window
Time (15–30 min); place; when it ends
Outside the window
Write the worry down in one line. Say: "I'll get to this at [time]." Return to the task.
Time
Worry (one line)
Still relevant at window?
In the window
What I actually did with the worries — and how many were gone
You are not suppressing
Postponement is not suppression. You're saying 'later' — and often later never comes, because the urgency was fake.