A solvable worry has an available action. A hypothetical worry asks for certainty that is not currently available. The distinction helps decide between acting, scheduling, and letting a review end.
The action test
Describe the concern without adding predictions. Then ask whether a specific action is available to you now. “Send the form before noon” is actionable. “Make sure nobody dislikes my decision” is not fully controllable.
For solvable problems
Write the smallest next action, decide when it will happen, and move it to the system that manages real tasks. A worry journal should not become a duplicate task manager.
For hypothetical worries
Record the uncertainty if that helps you stop relying on memory. A later review may show that the facts changed or that no further action is available. The aim is not to manufacture certainty.
Safety comes first
Do not postpone urgent health, safety, legal, or time-sensitive action because a worksheet labels something hypothetical. When the stakes are unclear, use qualified support rather than an automated tool.