Worry Postponement
tell the worry you’ll deal with it later
Telling yourself to “just stop worrying” rarely works — suppressed thoughts tend to bounce back louder. Worry postponement offers a deal your brain will accept: you’ll deal with the worry, just not right now.
How to do it
- Notice the worry. Catch the anxious thought as it pulls at your attention.
- Give it an appointment. Tell it a specific time later — “I’ll think about you at 5pm.”
- Optionally jot it down. Park it in a note so you trust it won’t be forgotten.
- Return to the task. Bring your attention back to what’s in front of you.
Why it works
Promising a worry a specific time later lets you set it down without the backfire that comes from trying to suppress it. Often, by the time the “worry appointment” arrives, the thought has shrunk or sorted itself — and in the meantime, your focus stays on the task.
Who popularised it
Scheduled “worry time” is a recognised cognitive behavioural therapy (CBT) technique, used to contain rumination and anxiety so they don’t bleed across the whole day.
When to use it
- When anxious thoughts keep interrupting work.
- For recurring worries you can’t act on right now.
- In the evening, to stop worries hijacking your wind-down.
A note on safety
A helpful self-management tool, not a substitute for care — if worry is persistent or overwhelming, speak with a healthcare professional.
Related
Curious about the supplement side? Read nootropics for focus, browse all our focus & attention guides, or put this into practice in the Squiggle app.
This guide is general education, not medical advice. For anything specific to your health, talk to a qualified healthcare professional.