A 10-minute worry window

Today's action · 10 min

Choose a 10-minute "worry window" for later today. When a worry comes up before then, jot it on a note and park it. In the window, read the list and write one next step for anything you can act on.

Why it works

Borkovec and colleagues tested a technique where worriers postponed their worries to a set daily worry period. People using it reported less time spent worrying. It's a self-help tool; if worry is taking over your life, talk to a doctor.

Source: Stimulus control applications to the treatment of worry (Borkovec et al., 1983)