If your mind doesn't stop — if the loop runs while you're brushing your teeth, while you're driving, at 3am — you don't have a thinking problem. You have a containment problem. The mind needs somewhere to put the worry. Without one, it tries to think the worry through, all day, every day. The Worry Window gives it somewhere.

The Worry Window is a CBT technique (Borkovec et al.) with forty years of clinical research behind it and almost no public visibility. You designate one 15-minute window each day for worry. Outside the window, you don't engage with worried thoughts — you note them and let them wait. Most overthinkers find that 80% of what felt urgent at 11am has dissolved by the time the window opens at 6pm. The technique sounds too simple. It works anyway.

This 7-day free starter is the on-ramp — enough of the technique to feel whether it fits your mind before you commit to the full 14-day workbook.

What's inside:

• The Premise. Why containment beats analysis, in two pages.

• Day 0 — Setup. Pick your window. Three guiding questions that prevent the most common setup mistakes.

• Days 1–7 — Daily log. One page per day. Did the window hold? What worried thoughts arrived outside it? What dissolved before the window opened?

• Close + invitation. The full 14-day workbook adds the postponement protocol, the worry-shape audit, and a slip plan for the days the technique fails.

Who this is for: For people whose minds don't stop. For anyone who's tried meditation, journaling, or "just don't think about it" and watched all three fail. For the 3am wake-and-spiral. For high-functioning adults who'd never call themselves anxious but who lose hours to mental loops every day.

Format: Printable A4 PDF, 14 pages. Print it, fill it in by hand, keep it on your nightstand.

Price: Free. Yours to keep.