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AnxietyAidTools

Evidence-based mental health tools
10 min/day

Worry Time Log

Postpone repetitive worries and return to them on purpose.

Anxiety & Worry
Beginner
10 min/day
Worry Time Log

When to Use

  • When worries interrupt work or rest
  • Before bed when thoughts keep returning
  • When uncertainty feels hard to set aside
  • During CBT practice for repetitive worry

How to Use

  1. 1
    Choose one daily worry-time window, usually 15-30 minutes.
  2. 2
    Record worries briefly when they appear outside that window.
  3. 3
    Tell yourself you will review them at the scheduled time.
  4. 4
    During worry time, sort each item into action or no action.
  5. 5
    Take one practical step or practice letting the item wait.
  6. 6
    Close the window on time and return to a planned activity.
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Print for offline use during therapy or self-practice

The Worry Time Log is a CBT tool for reducing how often worries interrupt the day. Instead of trying to force worries away, you briefly record them and schedule a specific time to review them.

The log separates repetitive mental looping from practical problem solving. If a concern needs action, you identify a first step. If it cannot be acted on now, you practice postponing and refocusing.

Use this worksheet daily for one week. The benefit comes from consistency: your mind learns that worries will be reviewed, but they do not need unlimited attention all day.

Research & References

  • Borkovec, T. D., Wilkinson, L., Folensbee, R., & Lerman, C. (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy, 21(3), 247-251.
  • Centre for Clinical Interventions (2022). What? Me Worry!? Managing Worries. CCI Self-Help Resources.