Worry left to drift consumes whole days — popping up at work, at meals, before sleep. Scheduling specific 'worry time' (15 minutes daily, same time, with notebook) contains it. CBT-supported technique for anxiety.
How to do it
Same time daily (often evening, 6-7 hours before bed). 15 minutes. Write everything you're worried about. End at exact time. Then close the notebook.
What changes
Worries throughout day get parked ('I'll worry about that at 6pm'). Daily worry time often shorter than expected. Many worries don't return when written down. Sleep often improves significantly.