top of page

Stillness Practices

Worry Time-Box

Cognitive / Thought-Based

A cognitive containment strategy that gives your mind a highly restricted, scheduled window to worry so it stops bleeding into the rest of your productive day.

Instructions

  1. Set a 3-minute alarm: Sit down with a notepad and set your phone timer for exactly 3 minutes. 

  2. Unleash all worries: Write down every single frantic worry, fear, or task as fast as possible onto the paper. 

  3. Do not filter anything: Let the raw anxiety dump completely out of your head and onto the page. 

  4. Stop on the buzzer: The exact moment the alarm sounds, drop your pen and stop writing immediately. 

  5. Fold the paper up: Fold the paper in half tightly, hiding the words from your line of sight. 

  6. Pivot into pure stillness: Close your eyes and sit in total, silent stillness for 1 minute, feeling the empty space in your skull.

bottom of page