The Worry Journal
Don't silence it. Schedule it.
Give worry one appointment a day, and check how often it turns out to be right. A daily Worry Window, a method first tested by Borkovec and colleagues in 1983, and a prediction log: each worry becomes a dated prediction, and when the date arrives you check what actually happened.
Four moves, repeated until they add up.
- 01Set your window
Same time, same place, fifteen to twenty minutes a day.
- 02Catch and leave
Outside the window, write each worry in one line and leave it for later.
- 03Make it a prediction
In the window, one worry: what exactly you predict, how likely, and when you will know.
- 04Check the date
Happened, partly, or not. Six weeks of your own hit rate.
2 stories end on this journal.
Short animated films on Instagram and TikTok, each built around one public-domain line and the mechanic inside this journal.
Six weeks · 58 pages.
Instant PDF download. Print at home on A4 or US Letter, or fill it in on a tablet with a PDF markup app. Undated, so a missed day costs nothing.
- The Window Agreement
- 42 daily Worry Window pages
- Six weekly reviews with your hit rate
- The Prediction Ledger
- The Verdict
- The Ten Thinking Errors
- A public-domain quotation on every page
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.
Photographic covers and our animated stories are made with AI image tools under human direction. Interiors are written and laid out with AI assistance, then reviewed and checked. Every quotation is public domain.
