"Worry time" is 15-minute period of your day "where you are allowed to worry," explained clinical psychologist Sari Chait, PhD. "It frees up the rest of your day to do other things. During the day, when you notice yourself worrying, remind yourself to save it for worry time."
Then, during that designated time, write out all your worries from the day and address them, either by making a to-do list or by gently acknowledging the things you can't control. "At the end of worry time, put the journal — and worries — away and move on to something else," Dr. Chait said. "This is very hard to do, but with regular commitment, most people report a significant decrease in their worries after one to two weeks."