How to use this worksheet
Fill in one sheet per worry, in a few words rather than a full account. Step 2 is the sorting question: if there is a safe, concrete action you can take, write the smallest next step and give it a time. If there is nothing to do yet, the worry gets a review time instead of your attention right now.
Keep the review time the same each day where you can. The Centre for Clinical Interventions suggests a set time, place and length, with 6pm for 20 minutes as its example, and not close to bedtime. At review, read the sheet, tick what has changed, and stop when the time is up.
For the full method, read the worry-time guide, or see what the research on worry postponement shows.
1. Name the worry in one sentence
2. Is safe, concrete action available now?
☐ Yes ☐ No ☐ I need qualified advice
3. If yes, what is the smallest next action?
4. If no immediate action is needed, choose a review time
Date: ____________________ Time: ______________
5. At review
☐ Actionable ☐ Changed ☐ Resolved ☐ Still uncertain