Note the worry and defer it

When a worry arises off-schedule, jot it down and postpone it to the window — don’t engage now.

Why it works

Worries demand attention by implying they are urgent. Noting a worry acknowledges it (so it stops clamoring to be remembered) while deferring it withholds the immediate engagement that reinforces the habit. Over time the brain learns that worries do not require instant attention, weakening their pull.

How to do it

1. When a worry intrudes, write a few words to capture it.
2. Tell yourself "not now — I’ll think about this at worry time" and return to what you were doing.
3. Resist arguing with or solving the worry in the moment; the note is enough.

Evidence

The note-and-postpone step is the active mechanism of the worry-time technique within the well-established stimulus-control tradition. (clinical)

Deferral works as a learnable skill over repetition; it rarely feels effective on the first few attempts before the new association forms.

Common mistake

Briefly "just checking" the worry when you note it, which is full engagement in disguise and keeps reinforcing the all-day worry habit.