Sort Worries: Can I Act on This?
Thirty-two easy ways to sort worries with one question, “Can I act on this?”, so you stop wasting energy.
Some worries have an answer. Some do not.
40 tips that really help
These ideas come from Chatter (Ethan Kross), Don’t Believe Everything You Think (Joseph Nguyen), The Untethered Soul (Michael Singer), and everyday practice. Pick one tip and try it today.
Some worries have an answer
Ask one question of each worry: “Can I act on this?” If yes, make a plan. If no, practise letting it pass. This simple sort turns a fog of worry into two short lists and is the basis of many worry-management programmes.
Draw a line down a page: “Can act” and “Cannot act”.
Write the worry as a sentence
Be specific. “Money” becomes “I may not cover rent in March.”
Rewrite one.
Ask: is it happening now?
Many worries are about possible futures.
Mark present or future.
Ask: is it in my control?
Some parts are, some aren’t.
Split it.
Ask: what's the smallest step?
Even a phone call counts.
Write it.
Ask: who can help?
Friend, expert, service.
Name one.
Ask: what's the deadline?
If none, there’s no rush.
Set a review date.
Do the step soon
Action reduces worry quickly.
Do it today.
Schedule bigger steps
Put them in your calendar.
Block time.
For "cannot act" worries
Practise acceptance and attention elsewhere.
Redirect.
Use a mantra
“Not mine to control.”
Repeat.
Use the serenity idea
Accept what you cannot change, change what you can, and know the difference.
Reflect.
Use the circle of control
Draw circles: control, influence, concern.
Sort worries.
Focus on control
Spend energy where you have power.
Pick one.
Use influence wisely
Share ideas, don’t demand.
Plan a talk.
Let concern rest
Care without carrying.
Breathe.
Re-sort weekly
Worries move categories.
Review.
Scene: health test results pending
Cannot act now; plan distraction and support.
Plan.
Scene: an exam grade
Cannot act; plan a treat.
Plan.
Scene: a bill
Can act; call and arrange.
Call.
Scene: a conflict
Can act; plan a kind talk.
Plan.
Scene: weather for an event
Cannot act; prepare a backup.
Prepare.
Scene: someone's choice
Cannot act; offer support.
Offer.
Scene: global news
Cannot act much; pick a small helpful action.
Donate or volunteer.
Scene: a deadline
Can act; plan steps.
Break it down.
Scene: a mistake in the past
Cannot change; can learn.
Note the lesson.
Scene: a job interview
Can prepare; cannot control the outcome.
Prepare.
Scene: a health habit
Can act; choose one change.
Start small.
Scene: a family decision
Can share view; cannot control all.
Speak.
Scene: a delayed reply
Cannot act; wait.
Do other things.
Scene: a big move
Can plan; some unknowns remain.
Plan.
Make a two-list habit
Use it daily.
Make a template.
Teach it
Share the sort with family.
Teach.
Review outcomes
Check which worries came true.
Look back.
Celebrate actions
Mark each step.
Tick.
Be patient
Skills grow.
Keep going.
Be kind
It’s okay to feel worry.
Be gentle.
Seek help
When stuck, ask a professional.
Reach out.
Keep it visible
Pin your lists.
Place them.
Close with clarity
Say, “Act or let pass.”
Write it.
Easy things to say
When you are stuck, pick one of these. They work in many everyday situations.
“Can I act on this today?”
“This one is in my control.”
“This one is not in my control.”
“My first step is this.”
“I cannot change that, so I will let it be.”
“I know where to put my energy.”
Your first week
One small action a day. Each day is only a little bigger than the last.
List your worries
Ask can I act
Mark yes or no
Plan the yes ones
Let go of the no ones
Take one step
Review
Further reading
- Chatter (Ethan Kross)
- Don’t Believe Everything You Think (Joseph Nguyen)
- The Untethered Soul (Michael Singer)
The tips above are written in our own words and are general guidance. The books are suggestions for further reading.
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Start freeThese lessons share general learning and everyday ideas. They are not medical or mental health advice. If you feel very anxious, low or unwell, please talk to a doctor or a qualified professional.
More lessons in “Stopping Overthinking”
Keep going. Small steps every day make a big change.
← Previous: Write It Down and Close the BookNext: Make a Small Plan, Then Let Go →
- What Overthinking Really Is
- Problem Solving or Spinning? The Test
- Know Your Personal Triggers
- The Late-Night Thinking Trap
- Why Your Brain Replays Bad Moments
- The Cost of Too Much Thinking
- Notice the Body Signs of a Spiral
- Name Your Inner Critic
- Ask "Is It True?"
- Spot the Thinking Traps
- Talk to Yourself Like a Friend
- Use Your Own Name in Self-Talk
- Write a Kinder Version of the Thought
- Stop Mind-Reading What Others Think
- Name Five Things You Can See
- Cold Water on Your Face
- Say "Stop" and Change the Channel
- The Long-Exhale Breath
- Stand Up and Move
- Count Back From One Hundred by Sevens
- Listen to One Song
- The Five-Minute Worry Window
- Write It Down and Close the Book
- Sort Worries: Can I Act on This?
- Make a Small Plan, Then Let Go
- Keep a Worry Notebook by Your Bed
- Zoom Out: Will This Matter in a Year?
- Share a Worry With a Friend
- Stop Replaying Embarrassing Moments
- Forgive Your Past Self
- Stop Rehearsing Arguments
- Decide Faster on Small Things
- Done Beats Perfect
- Make Peace With Not Knowing
- Ten Minutes of Quiet Each Day
- Move Your Body, Quiet Your Mind
- Protect Your Sleep
- Limit News and Scrolling
- Spend Time in Nature
- Be Here Now: Simple Mindfulness
