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The worry window

Schedule a worry windows in your calendar to reduce stress and increase your well-being.

Your mind races with thoughts about unpaid bills, work deadlines, family issues, and health concerns. These worries steal your focus, drain your energy, and leave you exhausted. Sound familiar?

You need to schedule your worry windows in your calendar.

A worry window is 10-15 minutes each day when you give yourself full permission to worry about everything that’s bothering you. This practice will change how you handle stress and improve your well-being in ways you never thought possible.

What happens when worries take over?

When you worry all day long, your body stays in constant fight-or-flight mode. Your system floods with stress hormones like cortisol and adrenaline. While these hormones help in true emergencies, having them in your bloodstream all day causes serious problems:

  • Your immune system weakens
  • Your sleep quality drops
  • Your muscles stay tense and painful
  • Your digestion gets messed up
  • You feel tired all the time

The mental toll is just as bad. Your focus scatters, making even simple decisions feel overwhelming. Relationships suffer as you pull away or snap at them over small things.

How worry windows change everything

Worry windows work because they give your concerns boundaries. When worries have no limits, they take over everything. But when you assign them a specific time slot, you take back control.

Think of it as making an appointment with your worries. When anxious thoughts pop up during the day, you tell them: “Not now. We’ll talk at 8 pm.” This mental trick gives your brain permission to let go temporarily.

The magic happens when you stick with this practice. Your brain learns that most problems aren’t emergencies that need immediate attention. You train yourself to contain and process worries rather than letting them run wild through your day.

How to schedule your worry window

  1. Pick a consistent time
    Choose 10-15 minutes daily for your worry session. Any time works except before bed (those stress hormones will keep you awake all night).
  2. Set a timer
    Keep your session brief. Too much worry time can backfire and make anxiety worse.
  3. Choose your worry method
    Different approaches work for different people:
    – Write your worries in a journal
    – Record voice memos about your concerns
    – Take a walk while mentally sorting through problems
    – Lie down and let your mind wander through troubling thoughts
  4. Make action plans when possible
    For solvable problems, jot down specific, actionable steps you’ll take to solve them. For things beyond your control, acknowledge there’s nothing more you can do.
  5. End with comfort
    After your worry window closes, do something soothing. Drink tea, take a bath, call a friend, or read something enjoyable. This helps your brain transition back to regular life.

The first few weeks will feel strange. Your brain is used to worrying whenever it wants. When concerns pop up outside your scheduled window, write them down quickly and move on, knowing you’ll address them later.

Hvorfor dette fungerer så godt

Many people who try worry windows notice improvements within two to three weeks. Your mind gradually learns that anxious thoughts can wait. This creates mental space for the good stuff in life.

As this habit takes hold, you’ll find yourself more present during conversations, more focused during work, and more engaged during fun activities.

Your physical symptoms may improve too. Many people report better sleep, less muscle tension, and fewer stress-related health issues after adopting this practice.

I won’t promise you’ll never worry again. Life brings challenges that deserve your attention. But with worry windows, you put those concerns in their proper place instead of letting them take over every moment of your day.

Try it for one month. Schedule those worry windows in your calendar, stick to them, and watch as your mind becomes less chaotic and more peaceful.

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