Worry following you all day? This free worksheet helps you contain overthinking with a daily “worry time” and close the window after.

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When worry has the run of your whole day, it doesn’t actually solve anything — it just follows you from the morning into your meetings, your meals, and your attempts to sleep. “Worry time” is a long-used cognitive-behavioral strategy: instead of fighting worries all day, you give them one contained window and gently set them down outside of it.

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This free worksheet helps you set up your own worry window, sort what’s solvable from what isn’t, and practice closing the window so the rest of your day gets to be yours. It’s a tool for everyday worry — if worry is overwhelming your life, a therapist can help you go deeper

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• Seeing when worry takes over and what it costs you
• Setting up a short, scheduled daily worry window
• Sorting worries into solvable vs. out of your control
• Practicing closing the window and returning to your day

You can’t stop your mind from worrying entirely — but you can give it a container instead of the whole day.