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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.