ChillSleep
Mental & Mindfulness

Scheduled Worry Time

Contain anxious thoughts by scheduling a specific time to address them — just not at bedtime

2-3 minutes at bedtime (after establishing the practice)

This cognitive behavioral technique involves setting aside 15-30 minutes earlier in the evening (at least 2 hours before bed) to deliberately worry, plan, and problem-solve. By giving worries their own designated time, you train your brain to 'save' concerns for that period rather than processing them when you're trying to sleep. When worries arise at bedtime, you acknowledge them and remind yourself you'll address them during tomorrow's worry time.

How To Do It

  1. 1

    Schedule 15-30 minutes in the early evening (5-8pm) as your daily 'worry time'.

  2. 2

    During this time, sit with a notebook and write down everything that concerns you.

  3. 3

    For each worry, note if it's actionable now, later, or not at all.

  4. 4

    When bedtime worries arise, acknowledge them: 'That's a concern for tomorrow's worry time.'

  5. 5

    Visualize placing each bedtime worry in a container to be opened during your next scheduled session.

  6. 6

    Redirect attention to a sleep technique like breathing or body scanning.

The Science Behind It

This technique works through stimulus control — training your brain that bed is not the place for problem-solving. Research in cognitive behavioral therapy for insomnia (CBT-I) shows that scheduled worry time reduces both pre-sleep cognitive arousal and night waking. It leverages the psychological principle that acknowledging concerns without engaging them reduces their urgency and emotional intensity.

Tips

  • Be consistent with your worry time — same time and place each day builds the habit.

  • Set a timer so worry time doesn't expand beyond its scheduled limit.

  • During worry time, focus on action steps for solvable problems and acceptance for unsolvable ones.

  • If a truly urgent issue arises at bedtime, handle it briefly then return to your sleep routine.

Best For

Calming racing thoughtsAnxiety reliefFalling asleepNight waking

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