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Worry following you from the morning into the night? This free worksheet helps you contain overthinking with a daily worry window.
When worry has the run of your whole day it does not actually solve anything. It follows you into meetings, into meals, into the twenty minutes before you fall asleep. Overthinking feels productive because it feels like preparation, but running the same scenario forty times does not make the outcome any clearer. It just makes the worry louder and your day smaller.
Worry time is a long-used cognitive behavioral strategy for exactly this. Instead of fighting every worry as it arrives, you give them one short scheduled window. When a worry shows up outside that window, you write it down and come back to it later. Most of the time it has lost its urgency by the time the window opens, and the ones that have not are the ones genuinely worth your attention.
This free worksheet helps you set up your own worry window, sort what is solvable from what is not, and practice closing it so the rest of your day belongs to you. It is a tool for everyday worry. If worry is overwhelming your life, a therapist can help you go deeper.
You cannot stop your mind from worrying entirely. You can give it a container instead of handing it the whole day.
We'll email it to you — free, instantly.
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