CBT CardsWorry time worksheet
A place to capture worries when they appear, postpone repeated review until a deliberate time, and decide later whether there is a practical action to take.
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Choose a review time
Pick a short, deliberate period when you can review worries rather than repeatedly engaging with them throughout the day. NHS guidance gives 10–15 minutes as an example.
Capture the worry
Write the concern in one clear sentence. You can add several worries on separate lines.
What can be acted on?
At your review time, ask which concerns describe a practical problem with an action available to you and which are mainly hypothetical, uncertain, or outside your control.
Choose one next step
If a concern has a practical action, make the next step specific: what will you do, when, where, and whether you need anything or anyone else.
Set down what cannot be solved now
For worries without a useful action right now, note that you have reviewed them. The aim is not to prove them impossible or unimportant; it is to avoid making repeated thinking the default task.
Review what happened
What did you notice about the worries after postponing and reviewing them deliberately? It is okay if the exercise did not change how you felt.
Source and limits
This worksheet is based on the worry-time and problem-solving guidance published by NHS Every Mind Matters. Read the NHS guide.
This is a general self-reflection worksheet, not diagnosis or treatment. If worry is persistent, overwhelming, or interfering significantly with daily life, an appropriate qualified professional can help assess what support fits your situation.
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