The Worry Window

Worries don't disappear when ignored — but they do quiet down when you give them a scheduled slot.

1. 1Pick a 15-minute slot later today (your 'worry window').
2. 2Each time a worry pops up before then, jot one line in a notebook: 'WORRY: ____'.
3. 3Tell yourself: 'I'll think about this at 6pm.'
4. 4When the window opens, read your list aloud. Let each worry have its turn.
5. 5When the window closes, close the notebook. The worries can wait until tomorrow.