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Worry Postponement 15-Min

“Worry Postponement 15-Min” is a short 5-minute practice from Zayenha Practice in the Psychological domain. Don't resist or surrender to worry — write it down and schedule a later appointment. It draws on CBT / Worry Control. You can read its goal and first step for free; the full practice with every step and the interactive part comes with Plus.

Don't resist or surrender to worry — write it down and schedule a later appointment.

5 min Beginner

Goal

Reclaim control from all-day worry by concentrating it in a defined window.

Steps

1

Set a "worry time" 15 min daily (e.g., 6pm).

4 more steps locked

Expected Outcome

Immediate

Immediate experience of "I can postpone worry" — relationship shift.

Evidence base

School: CBT / Worry Control

Founders: Thomas Borkovec (1983)

Coined by Borkovec at Penn State 1983 — primary GAD tool.

Frequently asked questions

How long does "Worry Postponement 15-Min" take?

This exercise takes about 5 minutes, practiced solo in a Behavioral format.

When will I notice the effect of "Worry Postponement 15-Min"?

Immediate experience of "I can postpone worry" — relationship shift. In the short term: General worry becomes less dominant.

Is "Worry Postponement 15-Min" evidence-based?

Yes — it draws on CBT / Worry Control (Thomas Borkovec (1983)). Coined by Borkovec at Penn State 1983 — primary GAD tool.

Is "Worry Postponement 15-Min" suitable for beginners?

Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the platform.

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Interactive practice locked · 4 more steps locked

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