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Introduction
Worrying is something everyone does, and in small amounts it can even be helpful. It prepares us for challenges, helps us plan ahead, and keeps us alert. But when worries become constant, repetitive, or overwhelming, they stop being useful and start draining our energy. Understanding how to work with your worries—rather than letting them control you—can make a big difference. One effective strategy is called the worry postponement method.
Useful vs. Less Useful Worries
Not all worries are created equal. Useful worries are those that point to a real, solvable problem. For example, worrying about forgetting to pay your bills can lead you to set a reminder and take action. These kinds of worries push you toward problem-solving. On the other hand, less useful worries are repetitive, vague, or about things outside your control—like endlessly replaying “What if I embarrass myself tomorrow?” or “What if something bad happens in the future?” These thoughts don’t lead to solutions; they just drain your mental energy. Separating useful worries from the unhelpful ones is the first step toward managing them.
Narrowing Worries to the Useful Ones
Whenever a worry comes up, ask yourself: “Can I do something about this right now?”. If the answer is “yes,” then it is a useful worry that deserves your attention. If there is a concrete action you can take immediately to address the worry, go ahead and take it. If you cannot act right away, write the worry down and set it aside for your scheduled worry time. That’s when you can create a plan and explore solutions. If the answer is “no,” then it is an unproductive worry, one you cannot solve at the moment. By practicing this distinction, you learn to let go of thoughts that only spin in circles and to focus your energy on what truly matters.
Scheduling Worry Time
The idea behind postponement is simple: you don’t need to give every worry your attention immediately. Instead, you schedule a specific “worry time”—a fixed 15–30 minute slot once a day. Whenever a worry pops up during the day, you write it down and remind yourself: “I’ll think about this during my worry time.” This creates boundaries between you and your anxious thoughts. You’re not ignoring them, but you’re also not letting them invade your whole day.
What to Do During Worry Time
When your scheduled worry time arrives, sit down with your list. Go through each item and ask: “Is this a useful worry I can act on?” If yes, shift into problem-solving mode—make a plan, brainstorm solutions, or take concrete steps. If no, then practice letting it go. You can do this by noticing that the thought is repetitive or unrealistic, and gently redirecting your focus. Some people find it helpful to write their thoughts out fully and then put the paper away. Others use relaxation or mindfulness techniques to create distance from the unhelpful worry.
Living the Rest of the Day Free from Worries
Outside of your scheduled worry time, the goal is to train your brain to postpone. At first, worries will sneak in and demand attention, but each time you redirect them to your worry time, you’re strengthening your mental boundaries. To help yourself stay present, you can use grounding strategies: focusing on your breathing, noticing your surroundings, or engaging in activities that capture your attention. Over time, this practice reduces overall anxiety, improves focus, and helps you sleep better—because your mind learns that it doesn’t need to be “on alert” all the time.
Conclusion
The worry postponement method is not about ignoring problems but about handling them wisely. By separating useful worries from unhelpful ones, scheduling a safe space for them, and learning to redirect your attention during the rest of the day, you regain a sense of control. It’s a simple but powerful tool that can help you worry less, live more, and find more peace of mind.
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