The daily 15-minute Worry time exercise gives people a simple way to write down worries as they come up, postpone them, and return attention to the present moment. The printable pages include a dated worry list with space to record each worry and mark whether it is a hypothetical worry or a practical problem.
This printable worry time list PDF is designed for adults and older teenagers who want a structured way to manage anxiety worries, overthinking, rumination or repeated “what if” thoughts. It may be useful for self-help, guided wellbeing work, counselling sessions, CBT-informed support or as a simple home learning activity for building awareness of worry patterns.
The resource explains how to set aside around 15 minutes each day for planned Worry time, write worries down as they appear, postpone them until the chosen time, and gently return attention to the present moment. The worksheet helps users notice whether a worry is a hypothetical worry or a practical problem, which can support clearer thinking and more focused problem solving.
The downloadable PDF includes brief guidance, a dated worry log with columns for “The worry” and “Hypothetical worry or practical problem?”, plus extra blank recording space. It can be printed for individual reflection, therapy homework, wellbeing groups, anxiety management practice, support work, revision breaks or personal planning routines.
Use the worry list as a regular printable worksheet, keep copies in a folder, or bring completed sheets to a support session to discuss patterns and next steps. This resource was created by MindWell Leeds.
