The Worry Window

Stop Overthinking Guide: The Daily Worry Time Method

$1.99 · 10-page A5 PDF · instant download

This guide teaches the worry window, a simple daily worry time method for overthinking. Instead of trying to stop worrying, you give it a set 15 to 20 minutes each day, and outside that time you have a plan for what to do when a worry turns up.

Scheduled worry time is a well-studied technique from cognitive behavioural therapy, set out here as a printable daily practice.

What is inside

• Why it happens, explained in plain language, with a diagram
• Step-by-step tools: the worry window, 5-4-3-2-1 grounding, body-first naming, a self-compassion break and panoramic gaze
• How to set it up: the time and place, the three-column page and what to expect on days 4 to 7
• A 14-day worry window log
• A page on limits and when to get more help

Who it is for

• Anyone who overthinks all day or lies awake replaying things
• People who want something to practise between therapy sessions
• Anyone who has tried 'just stop worrying' and found it doesn't work

Sleep and Worry bundle

Buy The 3 a.m. Wake-Up Reset, The Sunday Scaries Protocol, The Worry Window together on Etsy and save 30%.

Educational resource, not medical advice, diagnosis or treatment.