Taming the Worry Beast: A Guide to Creating Your "Worry Time" Routine

Do you ever feel like your brain is a runaway train, with every thought hurtling towards a cliff of "what ifs" and worst-case scenarios? You’re not alone. In our fast-paced world, worry can easily become an uninvited, all-day companion, hijacking our focus and draining our energy.

The problem isn't necessarily that we worry. A little bit of worry can even be productive, motivating us to solve problems or plan for the future. The real issue is when worry takes over, consuming our entire day and preventing us from being present and productive.

But what if you could put a leash on the worry beast? What if you could train it to show up only at a specific time and place, rather than whenever it pleases? This is the power of a "Worry Time" routine.

What is "Worry Time"?

Worry Time is a simple but transformative practice where you dedicate a specific, short period each day to intentionally and purposefully worry. Instead of letting anxious thoughts pop up randomly throughout the day, you give them a scheduled appointment.

This might sound counterintuitive. Why would you schedule time to worry? The magic lies in the intention. By giving your worries a designated slot, you empower yourself to postpone them when they arise outside of that time.

How to Create Your Own "Worry Time" Routine

Ready to take control of your anxieties? Here’s how to set up your own Worry Time routine.

1. Schedule It Like an Important Meeting

• Choose a specific time: Pick a 15-20 minute slot each day. The key is to make it consistent. Mid-afternoon or early evening can be a good choice, as it's typically a period when worries tend to surface. Avoid scheduling it right before bed, as this can interfere with your sleep.

• Set a daily reminder: Use your phone or a calendar to remind you of your Worry Time. Treat it with the same seriousness as a work meeting or a doctor's appointment.

  
  

2. Designate a "Worry Space"

• Find a neutral spot: Choose a specific chair, a corner of a room, or even a different room altogether where you will do your worrying. This helps to mentally separate your worry from other activities, especially relaxing ones like watching TV or reading in bed.

• Keep it distraction-free: Turn off your phone and close out other tabs on your computer. Your Worry Time should be a dedicated space for this one task.

  
  

3. The "Worry Log" - Your Worry's Waiting Room

• Keep a notebook or app handy: Throughout the day, when a worry pops into your head, acknowledge it, and then write it down. This is your "Worry Log."

• Acknowledge and defer: The moment a worry surfaces, you can say to yourself, "Thank you for that thought, brain. I'm going to put it in the log and deal with it during Worry Time." This simple act of writing it down validates the thought without letting it take over.

  
  

4. The Rules of Engagement During Worry Time

When your scheduled Worry Time arrives, here's what you do:

• Review your list: Take out your Worry Log and read through the worries you’ve collected.

• Actively engage: Now is your chance to really think about them. Ask yourself questions like:

  • Is this a problem I can solve right now?

  • What are the realistic steps I can take?

  • Is this something I can’t control, and if so, how can I accept that?

• Write it down: As you think through each worry, write down any actions you can take or any insights you gain. For the worries you can't control, practice letting them go.

  
  

5. Leave it All on the Table

• Set a timer: At the end of your 15-20 minutes, when the timer goes off, stop.

• Close the book: Literally or figuratively, close your Worry Log. When a worry pops up again later, you can calmly remind yourself that you’ve already had your scheduled time for it.

The Power of Practice

Creating a Worry Time routine isn't a magic cure-all. It takes practice and consistency. In the beginning, your brain will try to get you to worry outside of the designated time. It's used to that pattern. Be patient with yourself and gently redirect your thoughts back to the plan.

By consistently practicing this routine, you are training your mind. You are teaching it that you are in control, not the worries. You are creating a boundary between your anxieties and the rest of your life, allowing you to be more present, focused, and free to enjoy the moments in between.

So, go ahead. Give your worries a deadline and a home. You might just find that by containing them, you can finally reclaim your peace of mind.