- ⏱️ Window: 10 minutes
- 🧠 Best for: all-day worry, rumination spikes, pre-sleep churn
- 🎯 Goal: contain worry & shift to what you control
- 🔒 Privacy: runs in your browser
Worry Time Tool (Free CBT) – Schedule Worry to Reduce Anxiety & Rumination
Capture worries now. Revisit them in a set window later (10 minutes). Train your brain to defer rumination and focus on what you can control.
1) Capture
2) Park until…
Choose a daily worry window.
Next window at:
Time until window: —
How to get the best out of Worry Time
- Pick the same time daily (early evening works well). Consistency trains deferment.
- Dump fast, in short phrases during the day (“budget email”, “scan result”). Don’t solve yet.
- Only problem-solve in the window. If a worry has a next step you control, write one tiny action.
- Close the list when time’s up. Outside the window = “park it”.
- Pair with grounding or breathing if you feel flooded before the window.
When to use
- All-day background worry that hijacks focus.
- Pre-sleep mental churn (use a slightly earlier window).
- Work stress: batch worries before shutting down.
Tips
- Keep items concrete: “call GP” beats “health anxiety”.
- One action per item. If none exists, label it “uncertain → park”.
- Bookmark this page and use Export list for your journal.
- Try with our Grounding Tool or Box Breathing before the window.
Safety note
Self-help tool; not a crisis service. If you’re in immediate danger or acute distress, contact local emergency services.