A free worry worksheet that gives worry an appointment.
Three days from The Worry Journal, free. Worry is not a problem of too little thinking. The trouble is that the thinking never finishes. These pages give it a fixed window each day: outside it, you catch a worry in one line and leave it; inside it, you work through one properly, write down exactly what you predict will happen and when you will know.
Download the free PDFNo email needed. Print on A4 or US Letter, or fill it in on a tablet.
What is in the free PDF
- How this journal works. One page on why worry needs an appointment, not more thinking.
- The Window Agreement. Your daily window: the time, how long, where, and what you do straight after to close it.
- A worked day. One filled-in day, so you can see how little writing it takes.
- Three day pages. Day 01 to Day 03, exactly as they appear in the full journal.
Do the opening page before the first log. It takes five minutes, and the logs mean very little without it.
Why only three
The useful result is your own hit rate: how often the things you predicted actually happened. That needs weeks of dated predictions. Three days will not give you a hit rate. They will tell you whether keeping one short window a day is something you can do.
If the three work for you
The full journal carries on from exactly where the sample stops: six weeks of Worry Window pages, weekly reviews, the Prediction Ledger and the Verdict. It is a printable PDF on Etsy · paperback on Amazon, and the whole Etsy shop is 30% off until 25 October. How the full journal works.
A self-guided reflection tool, not therapy, and it does not diagnose or treat any condition. If worry is constant or comes with thoughts of harming yourself, please speak to a doctor. The interior is written and laid out with AI assistance, then reviewed and checked. Quotations are public domain. Free for personal use; please share the link to this page rather than the file. All our free samples.