Do you ever feel like your brain just won’t switch off?

One thought leads to another, until you’re replaying conversations, imagining worst-case scenarios, or trying to solve problems that don’t even exist yet.

That’s overthinking - and it’s exhausting.

In today’s always-on world, it’s easy for worries to hijack your focus and drain your energy. But there’s a surprisingly simple, science-backed technique that can help you put your thoughts in their place: scheduled worry time.

In this guide, you’ll learn:

What scheduled worry time is and how it works
Why it’s so effective for overthinkers
Step-by-step tips to make it part of your day
How Luma can help you make the most of it

What Is Scheduled Worry Time?

Scheduled worry time is exactly what it sounds like: you choose a specific time each day to think about your worries - and only during that time.

When a worry pops up during the day, instead of getting stuck in a mental loop, you jot it down and save it for later. You’re teaching your brain there’s a safe place for your worries to land, so you can let them go in the moment.

This approach comes from Cognitive Behavioural Therapy (CBT) and has been shown to reduce anxiety, rumination, and intrusive thoughts.

Why We Worry (and Why It’s Hard to Stop)

Our brains evolved to worry as a survival tool - scanning for threats, planning ahead, and avoiding danger. In the past, that meant spotting tigers in the tall grass.

Today, the “tigers” are emails, deadlines, bills, relationship issues, and endless “what if” scenarios. And when you try not to think about something, your brain often rebels. (If I say, “Don’t think about a pink elephant,” guess what just popped into your mind?)

That’s why pushing thoughts away rarely works. Scheduled worry time flips the script by allowing - and containing - your worries, so they stop leaking into every part of your day.

How to Make Scheduled Worry Time Work

Here’s how to get started:

Pick the same time every day
Habits stick when they’re consistent. Early evening often works best, so you’re not going to bed with a fresh set of worries.
Keep it short
20 to 30 minutes is plenty. Use a timer to stop you slipping into an endless spiral.
Find your focus spot
Somewhere quiet and comfortable, where you won’t be interrupted.
Plan your exit
When the timer ends, move straight into a calming activity: herbal tea, a walk, your favourite playlist. This signals to your brain that worry time is over.
Collect your worries on the go
Keep a small notebook handy - or use Luma’s Worry Tree tool - so you’re ready for your next session.

Using Luma for Scheduled Worry Time

Luma makes it easier to stick with scheduled worry time, especially on busy or stressful days.

With the Worry Tree tool inside the app, you can:

Record your worries as they appear
Categorise them (e.g., work, relationships, money)
Decide if they’re solvable - and plan your next step
Use mindful refocusing exercises for worries you can’t change
Get reminders for your scheduled worry time slot

It’s like having a calm, organised “holding pen” for your thoughts - so you don’t have to carry them all day.

The Benefits for Overthinkers

People who use scheduled worry time often notice:

Less mental clutter
Fewer intrusive thoughts during the day
More focus and productivity
A calmer, more present mindset

By creating boundaries for your worries, you’re giving yourself permission to live the rest of your day without carrying them around.

Ready to Try It?

Scheduled worry time is a small change with a big impact - especially if you tend to overthink. Instead of fighting your thoughts, you give them a place to land, and you take back control of your time and energy.

Download Luma and try it free for 7 days. You’ll get the Worry Tree plus other science-backed tools for calming your mind, reducing overthinking, and focusing on what matters most.

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How Scheduled Worry Time Can Help You Stop Overthinking