My notes

Your notes

My worry list

Write down any hypothetical worries that come into your mind until your next planned worry time. Remember to re-focus your attention onto the present moment once you have written a worry down. The same worries may come back. That’s OK. If they are hypothetical, just rewrite them on your list as many times as you need to and re-focus your attention again. You can use the tips provided to help you to refocus or the APPLE technique. At your planned worry time, you can sit and worry about the things you have written here as much as you want or need to. At the end of your worry time, throw this list away and start with a fresh worksheet.