Lesson 4 of 6 · Give worry an appointment
The one sentence
Name the moment and the one thing you will do with it.
The move
Worry postponement
10 minutes or less
- Pick a fixed fifteen minutes, same time every day, not within two hours of bed. Write it down.
- During the day, when worry arrives, do not argue with it and do not solve it. Write one line in a notebook or your phone and say: not now, at six.
- Go back to what you were doing. It will come back. Write it again and defer it again.
- At six, sit down with the list and worry deliberately for the full fifteen minutes.
- When the fifteen is up, stop, and close the notebook.
If it does not work
Most people find the six o clock session is shorter than they expected, or that half the list no longer matters. If you cannot defer it at all on the first few days, shorten the gap: defer it by ten minutes rather than to the evening, and build up.
Write the one sentence
A specific plan works better than a good intention. Fill both halves in your own words.
When
I will
Put it in your calendar
Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.
Kept in this browser only.