Worry time

Set a regular time for worries. Here is when yours should start and finish, well before bed.

Your details

15 minutes, 3 h before a 22:30 bedtime

19:15

start your worry time, finish by 19:30

Every day for a week105 min
Time between worry time and bed3 h
Every Mind Matters suggests10 or 15 minutes

In worry time, write your worries down and look for things you can do about them. During the day, when a worry pops up, tell yourself "I will save that for worry time" and come back to what you were doing.

The working

15 minutes, finishing 3 hours before a 22:30 bedtime

Working back from 22:30, 3 hours earlier is 19:30, so your worry time runs from 19:15 to 19:30. Over a week that is 105 minutes, instead of worries popping up all day.

How it works

From NHS Every Mind Matters

Set aside 10 or 15 minutes, around the same time each day
When a worry pops up during the day, note it down and save it for worry time
In worry time, go through the list: which can you do something about?
For those, plan a first step; let the others go for now

Why leave a gap before bed?

Time to settle

Every Mind Matters suggests worry time every day or so before bed, and says making it regular can stop your thoughts racing when you are trying to sleep. Finishing a little before bed, with something relaxing in between, gives your mind a chance to settle. Pick whatever gap suits your evening.

Read with care

What this cannot tell you

Make worries go awayIt gives them a place, which can make the rest of the day lighter.
Diagnose anxietyIf worry is constant or hard to control, talk to your GP.
Replace therapyNHS Talking Therapies can teach this and more.

Questions

Common questions

What is worry time?

A CBT technique where you set a regular slot to deal with worries, and postpone them to that slot when they come up during the day.

How long should worry time be?

Every Mind Matters suggests 10 or 15 minutes.

What if I cannot stop worrying?

If worry is affecting your sleep, work or relationships, talk to your GP or refer yourself to NHS Talking Therapies.

Should I write my worries down?

Yes. Writing them down helps you see which ones you can act on.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If things feel heavy

You do not have to wait until things are bad to talk to someone. Your GP can help, or you can refer yourself to NHS Talking Therapies. Samaritans on 116 123 are free, day or night, you can text SHOUT to 85258, and for urgent help call NHS 111 and choose option 2. Call 999 if you or someone else is in danger right now.