Worry time is a short, set slot each day, about 10 to 15 minutes, when you sit down on purpose to go through your worries. The rest of the day, when a worry turns up, you write it down and tell yourself "that is for later". It sounds odd to plan time to worry, but it gives the worry a place to go, so it does not follow you around all day. The NHS describes the worry time technique as a way to stop worries taking over your day, and says it gets easier with practice.

Why would scheduling worry help?

When a worry comes up, you usually have two choices: chase it now or try to push it away. Chasing it eats the afternoon. Pushing it away often brings it back stronger. Worry time is a third choice: you take the worry seriously, and you postpone it.

That does two things. It frees your attention for what you are doing now. And when you come back to the list at the set time, many worries look smaller, or have already sorted themselves out. Seeing that a few times may teach your mind that it does not need to sound the alarm the moment a thought appears.

How do you do worry time?

1. Pick a time and a place

Choose the same slot each day, 10 to 15 minutes. The NHS suggests some time before bed to write things down; if thinking about worries in the evening keeps you awake, try late afternoon instead. Use the same chair if you can, and not your bed.

2. Catch worries during the day

When a worry arrives, write it down in a few words in a notebook or a note on your phone ("rent up next month", "what she meant by that"). Then say to yourself, "I'll think about that at six," and bring your attention back to what you were doing. A grounding exercise or one slow breath can help you come back.

It will feel hard at first. The worry may come back five minutes later. Write a tick next to it and say "later" again. That is the practice.

3. Sit down with the list

At the set time, go through each worry and ask: is this something I can do anything about?

  • Yes: write the next small step and when you will do it. "Call the landlord Thursday morning." Then let it rest.
  • No: it is out of your hands, or it is a "what if" about the future. Say so, and let it go for today. You can come back to it tomorrow if you need to.

The NHS describes a structured version called the "worry tree", which helps you tell problems you can solve from hypothetical worries that are beyond your control.

4. Stop on time

When the time is up, stop, even if the list is not finished. Close the notebook. Do something that uses your hands or body: wash up, walk round the block, stretch. Ending on time teaches your mind that worry has an edge.

What if a worry cannot wait?

Some things are urgent: a bill due today, a child who is unwell, a decision needed this afternoon. Those are not worries to postpone; they are problems to act on. Deal with them. Worry time is for the thoughts that go round and round without a next step.

What if I have nothing to worry about at worry time?

Good. That is the point. Use the time for something else, or keep it for two minutes and notice that the list was shorter than it felt during the day.

How long until it works?

The NHS says it can feel difficult at first and gets easier as the habit settles. Give it at least two weeks before you judge it. Most people find the hard part is the "later" during the day, not the slot itself.

Is worry time a substitute for help?

No. It is a self-help tool, used in cognitive behavioural therapy among other approaches. If worry is with you most of the day, is hard to control and has gone on for months, the NHS describes that as a possible sign of generalised anxiety disorder, and a GP can help. Talk to a doctor or a counsellor if worry is affecting your sleep, work or relationships.

A place to put the list

Some people prefer to say worries out loud rather than write them. CalmSpace.ai is a calm app for iPhone, Apple Watch and the web with Bliss, a voice companion who remembers you. You can use a few minutes with her as your worry time: go through what is on your mind, sort what you can act on from what you can't, and end with a slow breath. She remembers what matters to you, and you can see, correct or delete that memory at any time. She is not a therapist. The app's journal is there too if you like to write. Talking to Bliss by voice is free for up to 10 minutes a day.

How to stop overthinking is the wider picture, Sunday night dread is about worry with a timetable of its own, and the stress page has the basics.

FAQ

How long should worry time be?

The NHS suggests a short period, say 10 or 15 minutes. Keep it short; it is a container, not a session.

Can I have worry time before bed?

The NHS suggests it can be before bed. If going over worries in the evening keeps you awake, move it earlier.

Should I write my worries down?

Yes. Writing them down during the day is what makes "later" possible.

CalmSpace.ai is a wellness app, not a medical service, and Bliss is not a therapist. If you are in crisis, contact the crisis line for your country; in the United States, call or text 988.