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🌀 Anxiety, mood & sleep · Free printable tool
Worry Log & Worry Time
Park each worry when it shows up, deal with all of them in one scheduled 20-minute slot. The technique with the best evidence for generalized anxiety.
Worry postponement works because the brain accepts 'later' more easily than 'never'. Write the worry down the moment it appears, tell yourself 'at worry time', and return to what you were doing. At the scheduled time, go through the list: most worries will already feel smaller, and the rest get a concrete next step or a note that nothing can be done.
What is inside
- ✓My daily worry time (same time every day, not within 2 hours of bed)
- ✓Where I sit for it and what I do right after (something pleasant, planned)
- ✓Time it showed up · The worry, in one sentence · Solvable? (Y/N) · At worry time: next step, or 'nothing to do, let it be'
- ✓End of worry time
- ✓Anxiety before worry time (0-10) / after
- ✓Worries that came back three days in a row (worth discussing with someone)
How to use it
- 1Print it, or open it on a tablet and fill it with a stylus.
- 2Use it for one week before judging it. New habits need a few repetitions.
- 3Bring it to your doctor or therapist: a filled sheet says more than memory.
This tool supports self-management. It is not a diagnosis and does not replace professional care.