Mentis- Pick a 15-minute worry window at the same time every day, not near bedtime.
- Outside it, write the worry down and say "not now".
- In the window, go through the list: problem-solve what you can, let go of what you can't.
- It's been studied since 1983 and is a core part of the Mentis Overthinking plan.
What is worry time?
Worry time is a simple deal you make with your mind. You're allowed to worry, fully, without arguing, but only during one slot each day. Psychologist Tom Borkovec first tested it in 1983 under the name stimulus control for worry. The idea: worry spreads because it can happen anywhere, anytime, so give it a set time and place.
It works for three reasons. Postponing a worry is easier than stopping it, because you're not telling your mind it's wrong. By the time the window comes, many worries have faded on their own. And you learn, from experience, that you can choose when to worry.
How do I set up worry time? Step by step
- Pick your window. Fifteen minutes, same time daily, somewhere you won't be disturbed. Early evening works for most people, for example 6:30 to 6:45pm. Avoid the last few hours before bed.
- Keep a worry list. A notebook, a note on your phone, or the Mentis app. When a worry pops up during the day, write a few words.
- Say "not now". After writing it, tell yourself "I'll think about this at 6:30" and gently return to what you were doing. This is the skill you're building. The Mentis plan chapter is literally called Not now.
- Use the window. At 6:30, open the list. For each worry, ask: is this still bothering me? Can I do something about it? If yes, write one small next step and when. If not, note "can't act on this" and let it rest.
- Stop when the timer ends. If worries remain, they can come back tomorrow. Our worry timer keeps time and walks you through each step.
- Do it daily for two weeks. The first few days feel clumsy. By the second week, most people find worries arrive less often and leave faster.
What does the research say?
- Borkovec et al., 1983: a few weeks of worry postponement reduced the amount of time people spent worrying each day.
- McGowan and Behar, 2013: a randomised trial with people who worried a lot found that postponement reduced worry and anxiety compared with simply monitoring worries.
- Jellesma et al., 2009: even children who practised postponing worries reported fewer worrisome thoughts.
Pair it with checking: in LaFreniere and Newman's 2020 study, people who wrote their worries down and checked back found that about 91% never came true. Your worry list becomes evidence. See how to check what-if thoughts.
Common questions while you practise
"The worry feels too urgent to postpone"
Ask whether you can actually do something about it right now. If yes, do it. That's problem-solving, not worry. If not, it can wait for the window.
"I forgot to do my worry time"
That's fine, and often a sign it's working. Set a reminder and keep going tomorrow.
"My worries come at night"
Make the window earlier in the evening, and write tomorrow's to-do list before bed. See stop overthinking at night.
How Mentis helps
Chapter two of the Overthinking plan, Not now, sets up your worry window and checks in on it daily. Later chapters build on it with What if, checked and The replay. Mimi keeps your worry list, reminds you when your window opens, and helps you see which worries actually came true (usually very few).
Frequently asked questions
What is worry time?
Worry time, or worry postponement, is a technique where you set aside a fixed 15 to 30 minutes each day to worry. Outside that time, you note any worries and put them off until the window.
Does scheduling worry time really work?
Yes. Studies since Borkovec's work in 1983 have found that postponing worry to a set time reduces the amount of time spent worrying, and a 2013 trial by McGowan and Behar found it reduced worry and anxiety symptoms.
When is the best time for worry time?
Choose a time when you're alert and unlikely to be interrupted, often early evening. Avoid the hour before bed, so worries don't follow you into sleep.
What if I can't postpone a worry?
That's normal at first. Write it down anyway, take a slow breath, and gently return to what you were doing. If it keeps coming back, write it again. Each time you postpone, you're training the skill.
- Borkovec TD et al. (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy 21(3).
- McGowan SK & Behar E (2013). A preliminary investigation of stimulus control training for worry. Behavior Modification 37(1).
- Jellesma FC, Verkuil B & Brosschot JF (2009). Postponing worrisome thoughts in children: the effects of a postponement intervention on perseverative thoughts, emotions and somatic complaints. Social Science & Medicine 69(2).
- LaFreniere LS & Newman MG (2020). Exposing worry's deceit: percentage of untrue worries in generalized anxiety disorder treatment. Behavior Therapy 51(3).