Worry Time Game

Set aside dedicated time for worries, so they don't control your day.

This exercise helps you contain worries to a specific time:

  • Step 1: Write down your worries
  • Step 2: Set a timer for 10-15 minutes
  • Step 3: When time is up, let worries go until tomorrow

Your Worry Time

Write down everything that's worrying you. You have 15:00 minutes.

Time's up! Your worry time is over. Let these worries go until your next worry time.

Worry Time Complete

Well done! You've given your worries dedicated time and attention.
Remember:
  • Worries can wait until your next worry time
  • If a worry comes up later, remind yourself: "I'll think about this during worry time"
  • Schedule worry time for the same time each day (10-15 minutes)
  • Outside of worry time, focus on the present moment

About the Worry Time Exercise

Worry Time is a technique where you postpone worrying to a single scheduled period each day, rather than letting worries interrupt you constantly. When a worry appears, you note it down and gently set it aside until your chosen time.

Why this exercise helps

Chronic worry feels productive but usually just keeps anxiety running in the background all day. By containing worry to a set window, you train your brain that worries can wait, which reduces their power to hijack your attention. This "stimulus control" approach is widely used to help people with generalised anxiety regain a sense of control.

How to use this tool

  1. Choose a fixed 15\u201320 minute "worry time" each day, not too close to bedtime.
  2. Whenever a worry pops up during the day, write it down and postpone it.
  3. Return to what you were doing, reminding yourself you will address it later.
  4. During your worry time, review the list and think each worry through.
  5. Notice how many worries have faded or resolved by the time you get to them.

Benefits

  • Frees your day from constant intrusive worrying.
  • Gives worries a contained, manageable place to live.
  • Helps you see how many worries pass on their own.
  • Improves focus and can protect your sleep.

Who this is for

Worry Time is ideal for people who feel they worry "all the time" or whose minds race with concerns. It is a self-management tool and not a substitute for treatment of an anxiety disorder.

Frequently asked questions

What if a worry feels too urgent to postpone?

If something needs immediate action, take that action. Worry Time is for the repetitive worries that do not require an instant response.

When is the best time for worry time?

Pick a consistent slot earlier in the evening, avoiding the hour before sleep so worries do not disrupt your rest.

This tool is an educational self-help resource and is not a substitute for professional diagnosis or treatment. If you are struggling, please reach out to a qualified professional or a crisis helpline.