Let’s be honest – worry can sneak up on us at the most inconvenient times. You’re folding clean T-shirts, trying to sleep, or making a cup of tea when suddenly your brain decides it’s the perfect moment to revisit that awkward conversation from five years ago or imagine every possible disaster that might happen when you’re on holiday next week. And away you go – your brain hits overdrive.
For women over 50 juggling life, family, work, elderly parents and perhaps health concerns, these nagging thoughts can be especially draining. But what if you could put your worries in their place – literally?
Welcome to the concept of scheduled worry time – a surprisingly effective strategy that helps you regain control of your mental space.
What is scheduled worry time?
Scheduled worry time is precisely what it sounds like – setting aside a specific part of your day to worry on purpose. Instead of letting anxious thoughts dominate your day, you train your brain to postpone them to a fixed time and place. Think of it as giving your worries a diary appointment rather than letting them interrupt you whenever they like.
This isn’t about avoiding problems or pretending everything’s fine. It’s about managing anxiety intentionally and reclaiming calm throughout the rest of your day.
Why it works for women in midlife and beyond
Many women experience a perfect storm of stressors at this stage of life, from shifting family dynamics to hormonal changes and potential career pivots or retirement. It’s no wonder the mind starts to misbehave.
When worry becomes constant background noise, though, it can lead to:
- Poor sleep
- Tense muscles and digestive issues
- Irritability and low energy
- Difficulty focusing or enjoying the moment
By containing worry to a defined window, you stop it from seeping into every area of your life. Instead of being at its mercy, you become the one in charge, bringing a sense of relief and control.
How to start using scheduled worry time
This simple three-step method will help you get started:
- Choose your worry window
Pick a specific time and place for your worry session. Late afternoon often works well – after the day’s busyness, but not too close to bedtime. Aim for the same time each day and keep it brief (20–30 minutes is enough).
Choose a spot not tied to relaxation. So, not your bed or favourite armchair. It could be a quiet corner with a notebook and a cuppa, a specific chair in your living room, or a spot in your garden, somewhere that becomes your ‘worry zone.’
- Postpone worry during the Day
When anxious thoughts creep in during your day, do the following:
- Acknowledge the worry, without judgment
- Write it down briefly (just a sentence or two in a notebook or on your phone)
- Gently remind yourself – “I’ll think about this during my worry time, as right now I’m focusing on what’s in front of me.”
- Redirect your attention with a grounding activity, like stretching, breathing deeply, or naming five things you can see or hear
This takes practice, but the more you do it, the more your brain learns to let go.
- Reflect during your worry time
When your scheduled worry period arrives:
- Sit down in your chosen spot with your notes
- Look over what you wrote – some worries may already feel less urgent or even irrelevant
- For those that still feel heavy, ask: Is this something I can control?
If yes, what’s the next step?
If not, how can I let this go or shift my focus?
Writing your thoughts out can make them feel more manageable. When the timer’s up, close the notebook and do something that lifts you – go for a walk, phone a friend, or get stuck into a hobby.
Will it feel weird at first?
Probably. Carrying a notepad, jotting down worries, and deliberately setting aside time to worry sound counterintuitive.
But give it a chance.
Most people assume they can’t delay their worrying and are pleasantly surprised when they find they can. This skill improves with time, and the benefits are worth it – better sleep, clearer thinking, and a greater sense of emotional control.
A gentle reminder for women 50 and beyond
This stage of life is a beautiful opportunity to reset, reframe, and reprioritise. Learning how to manage anxiety doesn’t mean pretending it doesn’t exist – it means putting yourself back in the driver’s seat.
Scheduled worry time is a powerful act of self-care. It allows you to honour your feelings without being ruled by them. And the more you practice, the more peaceful space you create for the things that really matter.
So go ahead – give your worries a time slot. Then, live the rest of your day on your terms.