Choose the same 10–15 minute "worry time" every day. If worry shows up at another time, jot it down briefly and remind yourself you'll think about it at the scheduled time.
Set a 10–15 min time and quiet place today. Don't schedule it right before sleep.
When a worry appears, jot down: "I'll look at this at my scheduled time."
At the scheduled time, open the list.
For each worry, ask: "Is there a real action I can take on this today?"
If yes, decide one small action. If not, say: "This isn't in my control right now; I'm returning to the present."
When time's up, close the list and do a grounding exercise — slow breathing, naming five things around you, or returning to your task.
