Telling someone with anxiety to “stop worrying” is like telling me to wake up early for a 5 AM workout. Ain’t happening.
But what if you could actually train your brain to worry less without forcing yourself to “just stop”?
It’s called the worry time technique, also known as scheduled worry time.
Yeah, it’s exactly what it sounds like. You pick a time to worry, and anytime outside of that, you don’t. Simple.
I know what you’re thinking. Isn’t this just another way of saying “don’t worry” at the wrong time? Good question.
If you have anxiety or know someone who does, you already know worrying isn’t something you can turn off like a light switch. It’s constant. It sneaks up on you when you’re trying to work, watch TV, or sleep.
So how does scheduling worry time actually help?
Because instead of worrying all the time, your brain learns to put it on hold.
It doesn’t make your worries disappear. But it stops them from hijacking your whole day.
And before you roll your eyes and click out, this isn’t some random self-help hack from a wannabe TikTok guru.
The worry time technique comes from cognitive-behavioral therapy (CBT) and has been used by psychologists for decades. Since the 1980s, studies have shown it can lower anxiety, improve focus, help with problem-solving, boost productivity, and even lead to better sleep.
Still skeptical? Just try it. Worst case, you keep worrying like usual.
How to “worry” during worry time
- Pick a time (usually 15-30 mins).
- Set a timer so it doesn’t drag on forever.
- Go through your worry list, one by one.
- Ask yourself: Can I do something about this? If yes, what’s one small step I can take? If not, just acknowledge it.
- Write it down (optional). Some people find it helps to see their worries on paper.
- When the timer’s up, close it out. Say (out loud if needed): “That’s enough for today. I’ll worry again tomorrow.”
- Move on to something engaging—go for a walk, cook, call a friend, whatever pulls you out of your head.
How often should you do this?
Daily at first. But if your worrying isn’t constant, you can do it a few times a week, like Monday, Wednesday, and Friday.
Won’t this just make me stress more?
At first, maybe. It’ll feel weird, like using a new muscle. But over time, your brain adapts. It learns that it doesn’t have to bombard you with random anxious thoughts all day because it knows worry time is coming.
And if you slip up? No big deal. Just try again tomorrow. The goal isn’t to stop worrying forever—it’s to take back control.
Try it out. If it doesn’t work, you can always go back to worrying 24/7.
P.S. Feeling a bit lost in life? Not quite sure what to do next? Subscribe and get graduate interviews and career advice delivered straight to your inbox!
