Worry time

The worry shows up whenever it wants

In the shower. Mid-meeting. At 11pm. It sets the schedule — you just attend.

"Just stop worrying" has never once worked

Suppressing a thought is a losing game. That's not a willpower failure — it's how suppression works.

The reframe

Don't say "stop." Say "not now."

Postponement doesn't ask the thought to vanish. It asks it to wait. Your brain will actually take that deal.

Step 1

Pick one 15–20 minute slot

Same time, same place, every day. Never in bed, never late at night.

Step 2

Catch the worry when it arrives

Write it down in a few words. Paper or phone — just out of your head.

Step 3

Postpone it

"Not now — 4pm." That's the entire move. Then go back to your day.

Step 4

At 4pm, actually worry

Work the list. Solvable → write the next action. Unsolvable → name it and let it sit.

Step 5

Stop when the timer ends

The boundary is the technique. Worry gets its slot — and only its slot.

Worry becomes an appointment, not a soundtrack

Most worries look smaller by the time their slot arrives. Some don't even show up.