Anxiety · 12 min

Worry Window

A worry window is a planned few minutes for writing worries, then returning to the rest of your day. This is practice in scheduling attention, and it does not promise that worry will vanish.

Catch the loop

Write three worries that have been repeating. Keep each one to a single line you could read later without a speech.

Sort them

Mark each worry as a problem you can act on, or a fear you cannot settle today. Say why you marked it that way.

Set the window

Choose a daily start time and a length between ten and fifteen minutes. Write both, and name the chair or spot you will use.

Outside the window

Write the sentence you will use when a worry shows up early, and the exact place you will jot it so you can return to the task in front of you.

Inside the window

For one worry you can act on, write the next concrete step and when you will take it. Then write the closing line you will use when the timer ends.

Free for personal use. Commercial use requires a Paid plan. Republishing is not allowed.

Coach feedback

You can finish this page without an account. Sign in to ask the coach for feedback.

Worry Window

Ask about a skill