Setting aside worry time

If worries follow you around all day, it can help to give them a set time instead.

Choose fifteen to twenty minutes at the same time each day. Early evening often works, but not just before bed.

When a worry comes up outside that time, write it down in a few words and tell yourself you will come back to it later.

During your worry time, look at the list. For each worry, ask: is this something I can do anything about?

If it is, write one small next step. If it is not, notice that, and let it sit on the page.

When the time is up, stop, and do something that needs your attention, like cooking or a short walk.

It can feel odd at first. Most people find it gets easier with practice over a week or two.