Ever feel like your mind is stuck on repeat with worries? I’ve been there too — lying awake at night, or struggling to focus because anxious thoughts keep creeping in.
One simple practice that can help is called Worry Time. It’s a short, daily check-in (10–30 minutes) where you give your worries a dedicated space, so they don’t spill over into the rest of your day.
Here’s how it works:
Pick a consistent time that fits your schedule (like 7:30 p.m.).
Capture your worries during the day — jot them down on paper, your phone, or even in a “worry jar.” Say to yourself, “Not now — I’ll get to this later”, and gently refocus.
During Worry Time, review your list:
— If a worry is actionable, make a plan.
— If it’s not, practice letting it go with a deep breath.
Wrap up on time, closing the list or jar. This helps keep worries contained.
Over time, Worry Time trains your brain that worry doesn’t get unlimited airtime — helping reduce anxiety and improve focus, sleep, and overall well-being.
Backed by decades of research in cognitive-behavioural therapy, Worry Time is especially helpful if you get stuck in “what if” cycles, bedtime overthinking, or distracting worries during the day.
If you try it, I’d love to hear how it goes. And if worry feels overwhelming, I’m here to support you with in-person sessions in St. Albert or virtual therapy across several provinces. Book a free 30-minute consultation here to explore what working together could look like.
Annika Schaefer
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