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Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Goal
Reclaim control from all-day worry by concentrating it in a defined window.
Steps
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1
Set a "worry time" 15 min daily (e.g., 6pm).
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.
Keywords
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 app.
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