Times of risk, uncertainty, and change can stir up a lot of things to worry about. It’s normal to worry, but constant preoccupation with worry can become emotionally draining, interfere with our ability to enjoy life, be fully present, and bring our best selves to the task at hand. Scheduling a specific worry time helps contain it.

Activity: Schedule a designated time each day to reflect on your worries. During this time write down all of the worries you are preoccupied with, and how they are impacting you. You may find it helpful to identify worries that you have no control over, and those that you can influence, then identify a small action step to address the latter. When worries arise outside of your scheduled worry time, set them aside—or add them to a worry list—to tackle at the designated time.


  • Reduces stress, anxiety, and worry
  • Lifts mood
  • Improves focus and productivity
  • Improves sleep

If you’d like to dramatically increase your likelihood of following through on this activity, answer these questions in writing or out loud to another person.

  • How and when will you do this activity?
  • What might get in the way—and how will you address these obstacles?


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