The ten-minute worry log
A simple written exercise from cognitive behavioural therapy for worries that follow you into the evening.
12 Nov 2026. 3 minute read. Sample article.
Why writing worries down helps
Worries tend to loop because the mind keeps reminding you of unfinished business. Giving them a fixed time and place on paper tells your mind they have been noted.
How to do it
Pick the same ten minutes each day, ideally early evening and not right before bed. Write each worry as one line.
Next to each, mark whether you can act on it. If you can, write the smallest next step and when you will do it. If you cannot, write "not in my hands today" and move on.
When a worry shows up outside the ten minutes, tell yourself it goes in tomorrow's log.
When to get more support
If worry is affecting your sleep, appetite or work for more than a couple of weeks, a self-help exercise is a start, and talking to a psychologist is a sensible next step.
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