Worry Time: A Smarter Way to Worry

Worry can feel like it pops up all day long: about work, health, relationships, or the future. Worry time is a simple, evidence-based tool that helps you take back control.

What Is Worry Time?

Worry time is exactly what it sounds like. Instead of worrying all day, you set aside a specific 20–30 minute window each day just for worrying. During the rest of the day, you practice postponing your worries until that scheduled time.

It may sound strange at first, but many people find that this technique actually reduces how often and how intensely they worry.

How Does Worry Time Help?

When worries pop up constantly, your brain starts to believe everything is urgent and dangerous. Worry time teaches your brain something different:
“I can notice a worry without needing to solve it right now.”

Here’s how it works:

• When a worry shows up during the day, you write it down.

• You remind yourself that you’ll think about it later during your worry time.

• Over time, your brain learns that it doesn’t need to stay in “alarm mode” all day long.

Many people are surprised to find that when worry time finally arrives, some of their worries no longer feel as important or don’t feel worth worrying about at all.

How to Practice Worry Time

1. Choose your worry time
Pick a 20–30 minute block each day. Try to schedule it at least two hours before bedtime so it doesn’t interfere with sleep. Eg: every night at 7:30 PM.

2. Write worries down as they come up
During the day, jot down worries in a notebook or your phone. Tell yourself, “I’ll think about this during my worry time.”

3. Gently postpone the worry
Shift your attention to something else—work, a walk, exercise, or a task that keeps you engaged.

4. Use your worry time intentionally
During your scheduled window, review your list and allow yourself to think about those worries.

5. Stop when time is up
When the timer ends, move on with your day. If new worries pop up later, save them for tomorrow.

What If You Forget to Do It?

That’s completely normal. This is a skill, and skills take practice. Some people find it helpful to set a daily reminder or alarm while they’re building the habit.

Helpful Add-On Strategies

• Let thoughts pass by
  Imagine your thoughts like trains passing through a station. You can notice them without getting on every train.

• Plan activities during peak worry times
  If you tend to worry most in the evenings or during downtime, schedule something enjoyable or engaging during those hours.

• Keep a worry journal
  Writing down worries—and later checking what actually happened—can help you see that many worries never come true.

When to Get Extra Support

Worry time works well for many people, but sometimes worry can still feel overwhelming. Consider reaching out for professional help if you:

• Feel stuck in worry most of the day

• Avoid planning for the future because of fear

• Feel mentally exhausted by constant anxiety

A doctor or therapist can help. Cognitive behavioral therapy (CBT), in particular, has strong evidence for reducing excessive worry and anxiety.

A Final Thought

Learning to manage worry doesn’t happen overnight. Be patient with yourself. With regular practice, many people find that worry time helps them feel calmer, more focused, and more in control of their thoughts.