Worry Time Scheduling & Thought Management Worksheet
Worry Time Scheduling & Thought Management
A Therapeutic Worksheet for Managing Anxious Thoughts
Part 1: Understanding Your Worry Patterns
Worry becomes problematic when it's excessive, uncontrollable, and interferes with daily life. This worksheet will help you gain control over worry by scheduling specific times for it and developing healthy thought management strategies.
1. What topics do you find yourself worrying about most often?
2. At what times of day do you typically experience the most worry?
3. How does constant worrying affect your daily activities, relationships, and well-being?
Part 2: Categorizing Your Thoughts
Not all worries are the same. Some concerns require action, while others are beyond our control. Learning to distinguish between these types helps you respond more effectively.
Actionable Worries

Things you can influence or change

Non-Actionable Worries

Things outside your control

Part 3: Creating Your Worry Time Schedule
Instead of worrying throughout the day, designate specific "worry time" when you can focus on your concerns. This helps contain worry and frees up mental space for other activities.
4. Choose your daily worry time (recommended: 15-20 minutes, same time each day):
Time
Duration
Location
5. What will you do when worries arise outside of your designated worry time?
Write it down to address during worry time
Use a grounding technique (5-4-3-2-1 method)
Practice deep breathing exercises
Engage in a mindful activity
Remind myself "This is not worry time"
Focus on the present moment
Part 4: Thought Challenge Techniques
During your worry time, use these questions to examine your thoughts more objectively and reduce anxiety-provoking thinking patterns.
Challenge Question Your Response
Is this worry realistic or am I catastrophizing?
What evidence supports this worry?
What evidence contradicts this worry?
What would I tell a friend with this same worry?
What's the most likely realistic outcome?
If this worry came true, how would I cope?
Part 5: Action Planning for Controllable Worries
6. Choose one actionable worry from Part 2 and create a specific action plan:
Worry/Concern:
Specific actions I can take:
Timeline for action:
Resources or support I need:
Part 6: Self-Assessment & Progress Tracking
Rate yourself on the following statements using the scale below:
Never Rarely Sometimes Often Always
12345
I can postpone worries until my designated worry time
1
2
3
4
5
I can distinguish between productive problem-solving and unproductive worry
1
2
3
4
5
I use thought challenging techniques effectively
1
2
3
4
5
I take action on worries within my control
1
2
3
4
5
I can accept uncertainty about things outside my control
1
2
3
4
5
Weekly Worry Time Log
Track your worry time sessions for one week. Note what you worked on and how helpful the session was.
Day Completed Worry Time? (Y/N) Main Worries Addressed Helpfulness (1-5)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Key Takeaway

Remember: The goal is not to eliminate all worry, but to worry more effectively. Worry becomes productive when it leads to problem-solving action or helps you prepare for challenges. When worry becomes repetitive and doesn't lead to solutions, it's time to practice letting go and accepting uncertainty.

Previous
Previous

Self Care Worksheet

Next
Next

Grounding Techniques for Panic Attacks