A guided CBT exercise
Give Worry an Appointment. Take Back the Day.
Telling yourself to stop worrying does not work; you have run that experiment. Worry postponement is the counterintuitive technique that does: instead of fighting worries all day, you schedule a short daily window for them, and every worry that shows up outside the window gets the same reply: noted, you have an appointment.
It sounds too simple to work. It is one of the best-supported techniques for chronic worry in CBT, and people are usually shocked by two things: how well the postponing works, and how few of the worries still feel urgent when their appointment finally arrives.
Prefer to write by hand? Download the printable PDF
Auto-save lives in this browser and is erased if you clear the browser’s site data. For a permanent copy, download your progress as a PDF any time, or download your finished copy at the end.
How to share: Send to therapist opens your own email or share sheet (add their address yourself). OmniPsyche never uploads your answers. Prefer a complete file? Use Download your copy and attach it, or print. If this exercise is on a plan, go back to the plan to send a done/still-open checklist.
Subscribe to the newsletter
One practical mental health skill each week. Free, short, and easy to unsubscribe.
Free. Unsubscribe anytime. Privacy policy.