write it, box it, worry about it only at the scheduled time
~15 minutes. Outside this window, worries get written down and boxed — not chewed on.
Park a worry
The box (0 inside)
Boxed. Not opened, not re-read, not rehearsed. It keeps until 18:30.
Outcome ledger
Close worries during your window and the ledger fills in here.
No Fibs — Honest Limitations
Scheduled worry time (stimulus-control writing) is a component of real CBT protocols for worry and the underlying trials are genuine — but this page is a self-help exercise, not therapy, and persistent worry that interferes with life deserves a professional. Also honest: many boxed worries resolve without your attention. Track how often that happens below. Entries save only in your browser.