Zoe Lambourne
Freelance Writer
Zoe Lambourne
Freelance Writer
Why Using Worry Time Can Boost Your Productivity
And How To Get the Most out of It
We know time blocking can help with productivity, but what if our minds run on a different schedule? Life is hectic. We're supposed to have an average of six thousand thoughts every day, and they don't each patiently wait their turn.
When worrying comes into the equation, it's even harder to switch off the inner chatter and focus on the task we're working on.
How can we stop our ruminations from interfering with our day? Could we time block our worrying like we do with our other tasks?
What Is Worry Time?
Worry time is a technique in cognitive behavioural therapy (CBT) where you allocate time to address your worries. The idea is to reduce the time you spend worrying throughout the day.
Outside your allotted period, you note down your worry and turn your attention away from it. Switching your mind off worry isn't easy, but like any new habit, it takes practice and consistency.
Why Worry Time Helps
- It asserts your control. You choose the terms instead of allowing the worry to control you.
- You allow time to address your anxious thoughts rather than futilely trying to forget or suppress them.
- It increases productivity by reducing distractions and improving your attention span.
- It can reduce procrastination on a project you're worrying about.
- It improves your problem-solving skills.
Choose Your Worry Time Schedule
Choose a time when you can be undisturbed for about fifteen minutes. One option is to set it for the latter part of the day when you've built up a list of worries. Try not to schedule it just before you go to bed, though. Filling your brain with these thoughts right before bedtime could make it harder to get off to sleep.
Alternatively, you might find first thing in the morning a good time to reflect on yesterday’s worries and get them over and done with.
There’s no right or wrong answer, but when you select a time, keep to it for at least a week before switching.
Capture the Worry
You may not even realise how much worrying takes up your thoughts during the day. It’s like your mind defaults to an unconscious state of alert.
The first step is to recognise when you're worrying. As soon as you notice, jot it down on a notepad or post-it note. It doesn't have to be an essay. You only need a few words to get the gist of it.
Once you have done this, say to yourself that you've noted the worry and will address it later.
Divert Your Attention From the Worry
Return to whatever you were doing previously. If you find it challenging to release the worry, recentre yourself by focusing on your breathing for a few moments.
It won't be easy to begin with. Your mind is accustomed to worrying whenever it likes but stick with it.
Keep repeating this process for each new worry.
Using Your Worry Time
Start a timer for fifteen minutes and review your list. For it to be effective, worry time needs to be productive. Going into a blind panic until the alarm sounds is not the idea.
First, is the worry still concerning you? Some concerns could have worked themselves out since you wrote them down. For instance, you might have been anxious that your boss was mad at you because they didn't respond to your email. But since then, your boss has replied, proving your anxiety was unfounded.
If the worry is still sitting with you, ask yourself what control you have over the situation. Our brains like to create stories about potential events that we have no agency over. If this is the case, permit yourself to let it go.
Now concentrate on worries where it's possible to take actionable steps. List down each potential action you can think of and weigh up which is the best option.
If it's not something you can work on immediately, decide when you will act. If the action plan seems overwhelming, break it down into smaller achievable steps.
Releasing the Worry
Once you reach the end of your allotted worry time, stop, even if you haven’t gone through everything. Ripping up the piece of paper and throwing it away can act as a symbolic way of releasing your worry.
If there are some worries you still haven’t addressed, write them down on a new list for the following day.
Redirect your attention to something other than worrying. Choose an activity to give your mind something to think about other than worrying. If the worries creep back in, try focusing on your breathing again.
Noticing the Results
Worry time can help reduce how long you spend worrying. When you free your mind from worry and anxious thoughts, you can become more productive, self-aware and less stressed. It can also improve problem-solving skills by scheduling space to work through actionable solutions.
You might not see instant results, but with consistent effort, you may notice a difference in how long you spend worrying each day.
However, if worrying and anxiety remain a problem, a healthcare professional can offer advice and other suggestions for tackling this issue.
Thanks for reading. I’m a freelance content writer intent on sharing knowledge to help us work and live better. If you’re a business looking to create wellbeing content, please get in touch.
