The Constructive Worry Method, also known as “Worry Time”, is a structured cognitive-behavioral technique designed to manage anxiety and reduce overthinking.
By allocating a specific time each day to address worries, this method helps prevent intrusive thoughts from dominating your daily life, thereby improving mental well-being and sleep quality.
What Is the Constructive Worry Method?
The Constructive Worry Method was developed by Dr. Colleen Carney, Director of the Sleep and Depression Laboratory at Toronto Metropolitan University (formerly Ryerson University). This technique involves setting aside 10–15 minutes daily to write down current worries and potential solutions, aiming to confine worry to a designated period and reduce its impact on daily functioning and sleep. Dr. Michael Gradisar, a clinical psychologist and Head of Sleep Science at Sleep Cycle, has endorsed this method as an effective approach to tackling insomnia caused by worry.
Constructive Worry Technique:
A Simple Daily Guide to Manage Anxiety and Overthinking🧠
Do you find yourself worrying all day long, especially before sleep or during tasks? The Constructive Worry Technique gives your mind a healthy way to handle those thoughts and overthinking by scheduling a specific time to deal with them. Developed by Dr. Colleen Carney and endorsed by leading sleep psychologists like Dr. Michael Gradisar, this technique is evidence-based and easy to practice daily.
✅ What You Need
- A notebook or journal (or a notes app on your phone)
- A pen/pencil (or keyboard)
- A quiet space
- 10–15 minutes daily
💬Step-by-Step Guide
Step 1: Set a Daily “Worry Time” (10–15 Minutes)
- Pick one time every day when you're usually free and relaxed—ideally in the late afternoon or early evening.
- Don’t choose bedtime, as it may trigger anxious thoughts just before sleep
- This will become your brain’s “worry time zone.”
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✅ Example:
Step 2: Use a Journal or Notes App
💬 Worries, Solutions, or Next Steps
- Label Column 1 as: "Worries"
- Label Column 2 as: "Solutions or Next Steps"
Step 3: Write Down Your Worries (Column 1)
Ask yourself:
- “What is bothering me today?”
- “What’s been stuck in my head?”
Write down your worries honestly. They can be small or big.
✅ Examples:
- “I’m scared I’ll fail my exam.
- “I think I upset my friend.”
- “I don’t know if I’ll find a job.”
Tip: Keep each worry short and specific. No need to write essays—just name the feeling or thought.
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Step 4: Brainstorm a Solution (Column 2)
Now, next to each worry, write one small action you could take.
Even if the solution is not perfect, writing down a step gives your brain a sense of control.
✅ Examples:
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Even this counts as a step—and it tells your brain it’s handled.
Step 5: End the Worry Session
When your timer goes off (after 10–15 minutes), stop writing.
Close your notebook or app and say out loud:
“Worry time is over for today.”
Now, shift to a calm or fun activity: listen to music, stretch, go for a walk, or make tea.
Purpose: This ending is important! It sends a signal to your brain:
“Now I’ve done what I could. Time to rest.”
Step 6: What to Do When Worries Come Up Later
It’s natural that worries will still pop up outside of Worry Time. But now, instead of going down the rabbit hole of overthinking, do this:
��️ Say to yourself:
“I’ll save this for Worry Time.”
You can even quickly jot down the thought on your phone to revisit later during your next session.
�� This builds a new habit: your mind learns to wait instead of panicking.
A Simple Daily Guide to Manage Anxiety and Overthinking🧠
Now, next to each worry, write one small action you could take.
Even if the solution is not perfect, writing down a step gives your brain a sense of control.
✅ Examples:
- Can’t solve it today? That’s okay! Write: “I’ll think more tomorrow.”
- When your timer goes off (after 10–15 minutes), stop writing.
Close your notebook or app and say out loud:
Now, shift to a calm or fun activity: listen to music, stretch, go for a walk, or make tea.
Purpose: This ending is important! It sends a signal to your brain:
It’s natural that worries will still pop up outside of Worry Time. But now, instead of going down the rabbit hole of overthinking, do this:
️ Say to yourself:
- You can even quickly jot down the thought on your phone to revisit later during your next session.
- This builds a new habit: your mind learns to wait instead of panicking.
✅ BONUS TIPS:
- Practice this daily for at least 2–3 weeks.
- Pair it with calming activities afterward (like walking, praying, or music).
- Don’t skip your worry time—even if you don’t feel anxious.
Research Supporting the Method
Improved Sleep Quality: A study highlighted that participants who wrote down their worries and potential solutions before bedtime experienced reduced mental overactivity and improved sleep quality.
Enhanced Emotional Regulation: Research indicates that scheduling worry time can help individuals compartmentalize anxiety, leading to better emotional regulation and reduced stress-related physical effects.
Integration with Digital Tools: The Iona Mind Well-being app incorporated the Constructive Worry Method, demonstrating that digital platforms can effectively support this technique, leading to reductions in worry and anxiety symptoms.
Why This Works:
- It gives your brain a clear rule: “Worry has its own time.”
- It helps stop worries from ruining your day or keeping you up at night.
- It builds a habit of thinking in solutions, not just fear.
Final Reminders:
- Practice daily, even if you don’t feel anxious.
- If a worry keeps repeating, it’s okay to write it again.
- Be kind to yourself—some days will feel easier than others.
- You’re not ignoring your thoughts—you’re managing them smartly.
You can’t stop the waves of worry—but you can teach your mind when to swim🏊. Constructive Worry gives your thoughts a schedule, so they stop stealing your peace.🤍
You can’t stop the waves of worry—but you can teach your mind when to swim🏊. Constructive Worry gives your thoughts a schedule, so they stop stealing your peace.🤍
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