A structured worry management tool for breaking the cycle of constant rumination.
23h 45m
Postponing per day
15 min
Worry time per day
When a worry appears, your brain treats it as urgent. Postpone works by separating the moment a worry arrives from the moment you engage with it. Most worries never need the time you were going to give them.
During the day: postponing
1
Notice the worry and capture it immediately
The moment a worry appears, write it on a Post-it note. One sentence is enough. You are not solving it, just catching it in real time so your brain knows it has been heard.
2
Acknowledge it, then postpone
Say this to yourself:
"Thank you, Brain. I acknowledge you're trying to tell me something important. I'm going to postpone this worry so I can really give it the thought and consideration it needs at worry time."
3
Set a specific worry time
Choose a fixed time you will use every single day, roughly at the same time. Not "later." A specific time. For example: 5:00 pm. Fifteen minutes, same time, every day.
4
Return your attention to what you were doing
Bring yourself fully back to the present task. If the worry comes back before worry time, add another note to your Post-it and say:
"Thanks, Brain. I'm making another note. I'll think about this at worry time."
Worry time: the 15 minutes
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Do it at the same time every day, in a place that is somewhat uncomfortable. Not your favourite chair, not the couch.
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Set a 15-minute timer before you begin. Do not start without it.
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No multitasking. This time is only for worrying.
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Lay out all your Post-it notes. Open your notebook. Write down every single worry. Go into it fully, catastrophise, do not hold back.
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When the timer goes off, stop. Throw away every Post-it note. Glue or staple your notebook shut.
Postpone works by showing your brain that worries are not emergencies. Over time, the urge to engage with them throughout the day becomes much weaker.
This is a placeholder page. Content will be updated as the program develops. If you have questions or are unsure how to use this tool, email michelle@michellerdavey.com.au and Michelle will help you.