Universal · Anxiety
Worry Time
Postpone worry to a 20-minute appointment with itself
Generalized anxiety is not about what you worry about — it's about worrying all day long. Worry Time gives the worry a slot. The rest of the day, you postpone. The mind learns it will be heard, just not right now.
When
Same time daily. 20 minutes. Not within 2 hours of bed.
Where
A specific chair. Not your bed or desk.
During the day
- Notice the worry has arrived.
- In one line, write it on this page or on your phone.
- Say: ‘Not now. I'll think about it at worry time.’
- Return your attention to what you were doing.
Today's parked worries
01
02
03
04
05
06
07
08
09
10
At worry time
- Read each worry. Ask: solvable, or just a worry?
- Solvable → one small next step.
- Just a worry → notice, let it pass. You do not have to resolve it.
- When the 20 minutes are up, stop. Even mid-worry.