Worry Capture
Structured worry logging: capture what's on your mind, classify it, and either act or schedule worry time.
What's on your mind?
Write freely for a moment. Getting it out of your head is the first step.
Is this solvable or hypothetical?
Solvable worries have a concrete next step you can take. Hypothetical worries are "what if" scenarios about things you can't control right now.
Plan your next action
What is the smallest concrete step you can take? When will you do it?
Postpone to Worry Time
Research shows that scheduling a specific "worry time" — say 15 minutes each evening — significantly reduces all-day rumination.
By postponing rather than suppressing, you acknowledge the worry without letting it hijack your day. Most worries feel less urgent when you return to them later.
