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The Worry Window

Worry feels productive, but most of it runs in circles. One approach that helps is to stop fighting it all day and instead give it a window — a set, limited time — and gently postpone worries until then.

Set your window

Pick a daily time and length. Not right before bed.

My worry window (when & how long)
e.g. e.g. 6:00–6:15pm
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Sort the worries

During the day, jot worries here. Later, sort each into one of two buckets.

Worries on my mind

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Sort them

I can do something about this

  • Which worries: ____________________
  • If it's mine to act on — the next step: ____________________

Out of my hands right now

  • Which worries: ____________________
  • If it's mine to act on — the next step: ____________________

When the spiral hits outside the window

Try

  • Name it: 'that's a worry — I'll meet it at 6pm'
  • Ground with 5-4-3-2-1 or your breath
  • Move your body or change rooms
  • Write the worry down so your brain can let go of holding it

My go-to when worry shows up at the wrong time

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Postponing isn't ignoring: You're not pretending the worry away — you're choosing when to give it your attention, so it doesn't take the whole day.

Go deeper

Ready for more? These lessons pick up where this worksheet leaves off.

  • Anxiety and Intolerance of Uncertainty, from The Neurodivergent Brain. Why anxiety is so common in autism, ADHD & AuDHD — intolerance of uncertainty, the loops that keep it going, and tools that help.
  • Perseveration, Rumination, and Thought Loops, from The Neurodivergent Brain. Why the neurodivergent mind gets stuck — monotropism, why 'just stop' fails, perseveration vs OCD, and exits that work.
  • ADHD Rarely Travels Alone, from The Adult ADHD Course. ADHD's common companions — anxiety, depression, autism (AuDHD), and sleep — and how to untangle which thread is which so each gets the right help.
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