If you’ve ever laid awake at night replaying thoughts like “Did I pay that bill?” or “Am I saving enough for retirement?”, you’re not alone. Nearly 70% of Americans report feeling anxious about money, according to a survey from Northwestern Mutual. But the problem isn’t just the stress itself. It’s what that stress does to your decision-making.
When we’re under financial pressure, our brains default to short-term survival mode. We might put off looking at our credit card statement, make an impulsive purchase to feel better or avoid making an important decision altogether like investing or asking for a raise. The irony? The more we avoid thinking about money, the more control our worries seem to gain.
That’s where a little-known behavioral trick called “worry time” comes in. Originally developed by cognitive-behavioral therapists, it’s a structured approach that helps people stop anxious thoughts from hijacking their day. Instead of fighting your financial fears or trying to ignore them, you set aside a dedicated, 15-minute block of time each week to intentionally face them.
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Why our money worries sabotage our decisions
Behavioral finance researchers have long noted that stress and uncertainty narrow our focus. A study in Frontiers in Psychology found that financial stress can lower cognitive bandwidth, making it harder to plan or regulate emotions. This means, the more you worry about money, the worse you may manage it.
But what if you could train your brain to compartmentalize that worry and free up mental energy to make better choices?
What is “worry time” and how does it work
“Worry time” is a cognitive-behavioral technique often used by therapists to help people manage anxiety. The idea is simple: instead of letting financial fears pop up all day, you schedule a short block of time, say 15 minutes once or twice a week, to intentionally focus on them.
During that time, you let yourself think through every concern: your credit card balance, your retirement savings gap, the rising cost of groceries. You can write them down, vent out loud or problem-solve on paper. When the timer ends, you close the notebook, take a breath and get back to your day.
This structured approach creates boundaries for worry. It teaches your brain that money concerns will be acknowledged, but they’re not allowed to dominate every moment.
How to make worry time work for your money
If you’ve ever tried “not to think about money,” you know how well that usually goes. The thought creeps back in while you’re cooking dinner or scrolling through your bank app, and suddenly, your mind is racing again. Worry time helps you regain control by training your brain to schedule those thoughts instead of letting them run the show.
Here’s how to make it work in practice.
1. Schedule it like an appointment
Pick a specific day and time each week when you know you’ll have space to think clearly. Sunday afternoons, weekday mornings or even your lunch break. The key is consistency.
Your brain learns that financial worries will have a designated home, not a random one. Set a timer for 15 minutes to process thoughts, but short enough to prevent rumination. If worries surface outside of that time, remind yourself: “I’ll deal with that during worry time.”
2. Create a dedicated space
Choose a quiet spot and gather tools that help you focus: a notebook, your budget app or even your favorite mug of coffee.
The physical environment signals to your brain that this is a structured activity, not a spiral. Some people like to light a candle or play soft music to differentiate the space from regular “work mode.”
3. Dump out your thoughts
Start each session with a “mental download.” Write down every money-related thought that crosses your mind, big or small:
“Did I pay the water bill?”
“What if my car needs repairs next month?”
“Am I saving enough for the kids’ college?”
Seeing your worries on paper gives them shape, and once they’re out of your head, they often feel less overwhelming.
4. Sort: Actionable vs. not actionable
Go down your list and mark which items you can do something about and which you can’t.
Actionable: setting up autopay, calling your credit card company or updating your savings goal.
Not actionable: worrying about a market crash, inflation or future job security.
For the actionable items, brainstorm one small step you can take today. For the rest, write “out of my control” next to them. Over time, this habit retrains your mind to focus energy on what’s productive, not just what’s loud.
5. End on a grounding note
When the timer rings, close your notebook and intentionally transition out of worry mode. Go for a quick walk, stretch, or practice a few deep breaths. This physical cue reinforces that your money worries are contained to this time and place and not something to carry with you all day.
6. Review every few weeks
Every month or so, glance back at your worry lists. Are the same fears popping up? If so, that’s useful data. Recurring worries often point to a larger issue like inconsistent income, unclear goals or lack of automation. Use that insight to adjust your systems, not your stress.
The financial benefits: Less stress, better planning, smarter habits
When you manage anxiety proactively, you reclaim the cognitive space needed for clear financial thinking. People who practice structured worry time often report fewer impulsive purchases and more consistent budgeting habits.
By externalizing your concerns and getting them out of your head and onto paper, you can spot patterns. Maybe you’re always worried about the same bill, which signals a need for automation. Or you might notice anxiety around investing, suggesting it’s time for education rather than avoidance.
Common mistakes and how to avoid them
Like any new habit, worry time takes a little practice. The idea is simple, but implementation can get tricky, especially when emotions run high or schedules get busy. Here are a few common missteps to avoid and how to correct them.
- Turning worry time into panic time: Don’t use the slot to catastrophize. The goal is structured reflection, not self-criticism.
- Skipping the schedule: Random worry sessions can make anxiety worse. Consistency builds trust in the process.
- Focusing only on what’s wrong: Balance each concern with one thing that’s going well whether it’s a paid-off balance, an automated savings transfer, or simply the fact that you’re showing up.
Tailoring worry time for different stages of life
Worry time isn’t one-size-fits-all. The financial concerns of a 28-year-old paying off student loans look very different from those of a 55-year-old preparing for retirement. But no matter your stage of life, the same principle applies.
You’re dedicating structured time to face your financial fears can create space for clearer thinking, stronger habits, and long-term peace of mind.
For young adults in their 20s and 30s, worry time can help establish a healthy relationship with money early on. These years often come with big transitions like new jobs, housing decisions, marriage, or children. With them comes financial uncertainty. Using worry time to check in weekly on your budget, credit score, or savings goals can prevent small problems (like missed payments or overspending) from snowballing.
Those in their 40s and 50s often juggle multiple priorities at once: mortgages, college tuition, and retirement planning. Worry time during this phase can help you untangle complex concerns by breaking them into smaller, actionable pieces. Instead of worrying about “retirement” in general, use your sessions to focus on one task like reviewing your 401(k) contributions, meeting with a financial advisor or creating a debt payoff plan.
For those in their 60s and beyond, worry time can bring reassurance and structure during major life transitions like retirement, Social Security decisions, or estate planning. It’s normal to feel anxious about outliving your money or managing health-care costs, but having a set time to evaluate cash flow, review investments, or discuss financial plans with family can make those fears more manageable.
Whatever your age, worry time works best when it’s viewed as maintenance, not crisis management. It’s about creating a habit of financial mindfulness that evolves as your life, goals and circumstances change.
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