Stress Relief Tool – Schedule Worry Time

Carve out a small chunk of time each day to focus on your worries to address everything that’s making you anxious.

Do you find yourself worrying as you go to bed and then have trouble falling asleep? If so, scheduling worry time in your schedule earlier in the day or evening might be a solution.

Carve out a small chunk of time each day—ideally always at the same time and place—to focus on your worries. This way, by the time bedtime rolls around, you’ve already addressed everything that’s making you anxious.

The key is to be productive while worrying, whether that means writing down any thoughts or concerns, creating a to-do list, or actively trying to solve the problems that the worries present. This process gives you the space to entertain your worries and then either (a) shift your focus, or (b) come up with a solution that allows you to move on.1

Here are the four steps to making this technique work for you:

  1. Make sure it is scheduled at the same time and place each day.
  2. Write down your concerns along with a to-do list that can help you solve your problems.
  3. Once your time is up, review your notes, take a deep breath, and focus on something else.
  4. Enjoy a more restful night’s sleep.


  1. Wong, K. – How To Worry Better

Posted by Professor Pete Alexander

A seasoned professional with over 30 years of Sales and Marketing experience, Pete has battled the negative effects of stress head-on and has developed the LIGHTEN™ stress relief model that motivates his peers to take action and overcome their self-imposed barriers to success using clever yet simple tools and techniques.

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