The Five-Minute Worry Window
Thirty-two easy ways to use a five-minute worry window, so worry gets its own time and not your whole day.
Worry has a time and a place. Not the whole day.
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.
Worry has a time and a place
A worry window is a daily slot, usually 10 to 15 minutes, when you allow yourself to worry on purpose. Outside that slot, you tell worries “Later”. Studies of this stimulus-control technique found it reduced worry for many people.
Pick a time that is not near bedtime and put it in your calendar.
Choose the same time daily
Routine helps the mind trust the slot.
Pick 5 p.m., for example.
Choose a place
Use one chair or table for worry time, not your bed.
Pick the spot.
Keep it short
Ten minutes is plenty. Set a timer.
Set it.
Bring a notebook
Write worries as they come.
Open a page.
Catch worries during the day
When one appears, jot a word in your notes and say “Later”.
Keep a pad nearby.
Say "Later" kindly
You are not ignoring the worry, you are scheduling it.
Say it gently.
At the window, read your list
Go through each item calmly.
Read them.
Sort: can I act?
For each worry, ask if there is a step. Write it.
Mark A or L (act or let pass).
Plan the action
Write what, when, how.
Fill in the plan.
Let pass the rest
For worries with no action, write “Let pass” and move on.
Cross them off.
Notice how many have faded
By the window, many worries feel smaller.
Count them.
End on time
When the timer rings, stop and close the notebook.
Close it.
Do something pleasant after
Tea, a walk or a call.
Plan a reward.
Don't worry in bed
Move any worry to tomorrow’s window.
Say “Tomorrow, 5 p.m.”
Be patient
It can take a week or two to work.
Keep at it.
Don't skip it
Showing up teaches the mind to wait.
Keep the date.
Don't overfill
If you have few worries, end early.
Stop when done.
Use it with a friend
Do a “worry window” call once a week.
Invite someone.
Review weekly
See patterns in your worries.
Look back on Sunday.
Scene: in a meeting
A worry pops up; jot “call bank” and return.
Write one word.
Scene: at lunch
A health worry appears; note it for later.
Note it.
Scene: while driving
Say “Later” and focus on the road.
Say it.
Scene: in bed
Add to the pad and say “Tomorrow”.
Add it.
Scene: at a party
Park the thought; chat.
Note later.
Scene: during exercise
Let the movement take over.
Focus on breath.
Scene: at work deadlines
Plan one step in the window.
Choose it.
Scene: family worries
Share in the window with a partner.
Talk then.
Scene: money worries
Use the window to check numbers.
Review once.
Scene: health worries
Use the window to list questions for your doctor.
Write them.
Scene: news worries
Limit news; use the window for action ideas.
Pick one.
Scene: when the window feels heavy
Shorten it and add a pleasant task after.
Be kind.
Make it a ritual
Same drink, same chair, same pen.
Choose them.
Use a timer
A phone timer works.
Set it.
Use a to-do list
Turn worries into tasks.
Create tasks.
Use a calm closing
Three slow breaths to finish.
Breathe.
Be gentle
Worry is a normal human thing.
Be kind.
Seek help
If worry takes over life, see a professional.
Reach out.
Celebrate
Each postponed worry is a win.
Mark it.
Close with control
Say, “Worry has an appointment.”
Write it.
Easy things to say
When you are stuck, pick one of these. They work in many everyday situations.
“I will worry at 5 p.m. for five minutes.”
“I will save this for my worry time.”
“I will add it to my list.”
“Time for my worry window.”
“The five minutes are over.”
“I feel lighter for it.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Pick a time
Pick a place
Keep a list during the day
Set a timer
Worry on purpose
Make one plan
Close the window
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.
