Worry Time & Postponement Log
A fillable log for the worry-postponement technique. Clients park worries during the day, review them at a scheduled 'worry time', and sort practical problems from hypothetical what-ifs.
2-page fillable PDF · US Letter (prints on A4) · CBT · Stimulus control
- Approach / concern
- Anxiety & Panic
- Technique
- CBT · Stimulus control
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Worry Time & Postponement Log?
Worry time (also called worry postponement or stimulus control for worry) is a CBT strategy first described by Borkovec and colleagues in 1983. People who worry a lot often feel they must deal with every worry the moment it appears. Postponement interrupts this habit. Worries are noted briefly and deferred to a fixed daily window, so the rest of the day becomes more worry-free.
Why it works
Studies of stimulus-control training show reductions in worry and anxiety, and some show improvements in sleep (Borkovec et al., 1983; McGowan & Behar, 2013). Postponement also challenges the metacognitive belief that worry is uncontrollable. Many clients are surprised to find that a worry has faded by the time worry time arrives.
When to use it
- Generalized anxiety disorder
- Rumination in depression
- Insomnia driven by night-time worry
- Health anxiety and relationship worry
- Students and professionals with stress-related overthinking
How to use it in session
- Choose a daily worry time (late afternoon or early evening) and a place that isn’t the bed.
- During the day, write each worry in the parking-lot table and redirect attention to the present.
- At worry time, go through the list. Cross off worries that no longer matter.
- Sort the rest: practical worries get a next step; hypothetical worries are acknowledged and left alone.
- Stop when the time is up, even if the list isn’t finished.
- Review the log in session after one to two weeks.
Clinician tips
- Predict the objection: “But what if I forget an important worry?” The parking lot holds it for them.
- Avoid worry time within two hours of bed for clients with insomnia.
- For hypothetical worries, pair with defusion or mindfulness skills rather than problem-solving.
- Expect it to feel awkward for the first few days. Postponement is a skill that improves with practice.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
What if worries come up during worry time that weren’t on the list?
That’s fine. Add them and sort them in the same way.
Should clients try to solve every worry at worry time?
No. Only practical worries get a next step. Hypothetical worries are practised with acceptance, not solving.
How long until it works?
Many clients notice a change within one to two weeks of daily practice.
References
Borkovec, T. D., Wilkinson, L., Folensbee, R., & Lerman, C. (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy, 21(3), 247-251.
McGowan, S. K., & Behar, E. (2013). A preliminary investigation of stimulus control training for worry: Effects on anxiety and insomnia. Behavior Modification, 37(1), 90-112.
Dugas, M. J., & Robichaud, M. (2007). Cognitive-behavioral treatment for generalized anxiety disorder: From science to practice. Routledge.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
