Do you ever feel like your worries are buzzing in the background all day long—like an endless mental notification you can’t turn off? You’re not alone. In my recent segment on the CBS News Mental Health Minute, I discussed a powerful CBT tool called Worry Time—a simple yet effective strategy to shrink your anxiety down to a manageable size.
As tempting as it may be, the goal isn’t to eliminate worry altogether. In fact, worrying plays a vital role in survival—it helps us plan, prepare, and problem-solve. But when your brain is in worry mode all day long, it’s like being stuck in a never-ending staff meeting with no action items—draining and unproductive. The key is to set boundaries with your worry, so you’re the one in charge—not the other way around.
That’s where Worry Time comes in.
What Is Worry Time?
Worry Time is a CBT-based exercise where you schedule a specific time each day to give your worries the attention they crave—on your terms. By doing so, you train your brain to delay unnecessary worry and free up mental space for more meaningful moments.
How to Implement Worry Time
- Schedule your worry period.
Pick a consistent time and place each day to sit with your worries—ideally not too close to bedtime. Maybe it’s 8:00–8:30 p.m. in a quiet room with a notebook. The key is to actually show up for this time, just like you would for an important meeting. - Postpone your worries throughout the day.
When anxious thoughts pop up while you’re working, parenting, or relaxing, jot them down quickly in a notes app or journal. Then remind yourself:
“This is important, and I’ll give it the time it deserves—just not right now.” - Use your Worry Time intentionally.
When the scheduled time arrives, review your list. Ask yourself:- Is this something I can take action on now?
- Is it out of my control and something I can let go of—or save for later?
Sometimes, you’ll find the worry no longer feels as urgent, or a solution is clearer now that you’re in a calmer state.
- Be respectful of the deal.
If you tell your brain you’ll address worries later, honor that commitment. This builds trust with yourself and helps reduce the frequency and intensity of intrusive thoughts.
Why Worry Time Works
- 🧠 It reduces anxiety by containing worry instead of letting it run wild all day.
- ✅ It increases productivity by helping you stay focused and present during the day.
- 🔍 It improves problem-solving by creating space to approach concerns with clarity rather than panic.
- 🧘♀️ It fosters a healthier relationship with your thoughts, showing your brain that not every anxious alarm needs to be answered right away.
So the next time you’re spiraling mid-day about something you can’t fix in that moment, pause, breathe, and say to yourself:
“I hear you. And I’ll meet you during office hours at 8 p.m.”
You can’t eliminate worry—but you can shrink it down to size. And when you do, you create space for calm, clarity, and control.
