This tool is based on worry postponement (sometimes called stimulus control for worry), a technique studied since the 1980s by psychologist Thomas Borkovec and colleagues as part of treatment for chronic worry and generalized anxiety. The idea: instead of trying to argue yourself out of a worry the moment it appears, or trying to suppress it, you set aside a specific, brief window each day — a "worry time" — and postpone the worry until then. Research suggests this can reduce how much worry takes over the rest of the day, without requiring you to fight the thought in the moment.
In practice, it works in two steps. First, during the day, when a worry shows up, jot a brief note about it below instead of turning it over in your head right away — then gently return your attention to whatever you were doing. Second, during your scheduled worry time, come back to this page and go through what you logged. For each worry, ask: is there something actionable I can do about this right now? If yes, note one small next step. If no, practice consciously letting it go until tomorrow's worry time — the goal isn't to solve everything, just to stop it from crowding out the rest of your day.
This is a private self-help practice, not therapy, not a diagnosis, and not a substitute for working with a trained clinician. If a worry is about being in danger right now, or you're having thoughts of harming yourself, this isn't the right tool for that moment — use the crisis resources in the banner above or our Safety Plan tool instead. If you'd rather examine one specific worry in depth right now instead of postponing it, our Thought Record tool may be a better fit. If your body needs calming down first, try Grounding & Breathing.
Your Privacy
Everything you type below is saved only in this browser, using a technology called local storage. Nothing is sent to any server — there is no account, no tracking, and no way for anyone else, including the people who built this site, to see what you write. If you clear your browser data, switch browsers, or use a different device, your entries will not be there. You can delete any single entry, or clear everything, at any time using the buttons below.
Set Your Worry Time
This is just a note to yourself — the site can't send you a reminder or notification. Pick a specific, brief window (10-20 minutes tends to work well) and write it here so it's easy to remember. Come back to this page during that window to go through the worries you've logged.
Log a Worry
Your Logged Worries
Where to Go for More
- AnxietyCanada - Free, evidence-based self-help resources specifically on worry and generalized anxiety, including guidance on scheduled worry time.
- HelpGuide.org - Free guides on chronic worry, generalized anxiety, and coping strategies.
- Affordable Therapy - If you would like additional support from a trained professional.
This tool is a self-help practice based on worry postponement (stimulus control for worry), a technique used in the treatment of generalized anxiety and chronic worry. It is not a diagnostic tool, not medical advice, and not a substitute for professional care. If your worry feels overwhelming or unsafe, please use the crisis resources in the banner above or reach out to a professional.