Building Better Worry Habits: A Guide for Overthinkers
If you tend to overthink, you probably already know how easy it is for worry to become an automatic habit. The good news? You can build better habits around your worrying - habits that give you more control, more calm, and more space to focus on what matters.
Changing any habit takes time. Research suggests it can take up to 90 days to embed a new behaviour, but with the right strategies, you can make the process smoother and more sustainable.
Here are seven ways to start building healthier worry habits - and stick with them.
1. Set Reminders
Whether you record your worries throughout the day or use scheduled worry time to collect them for later, reminders help you stay consistent.
Try a phone alarm to signal your daily worry time
Or set a check-in reminder every few hours to pause and notice what’s on your mind.
2. Track Your Streaks
For some of us, seeing our progress can be incredibly motivating.
Use a wall calendar and mark an X each day you stick to your habit
Or choose an app that tracks your streaks so you can watch the number grow. Once you’ve built momentum, it’s harder to break the chain.
3. Use Accountability (If It Works for You)
Some people find it easier to keep a habit if someone else is expecting them to do it. If that’s you:
Tell a friend, partner, or online group about your goal
Share updates so you feel a healthy sense of responsibility to follow through.
4. Connect to Your ‘Why’
If external accountability doesn’t motivate you, focus on your internal reasons.
Link the habit to your values: “I want to be someone who meets challenges with calm”
Remind yourself of your bigger goal: feeling lighter, calmer, and more in control.
5. Get It Done Early
Commit to a set time each day for your worry habit - like journaling your worries first thing in the morning or in the early evening. The earlier it’s done, the less chance you have of forgetting.
6. Practice Mindfulness
The more present you are, the quicker you’ll notice when your mind has wandered into worry.
Watch for physical signs, like tension in your stomach or shoulders
Use that moment as a cue to record and challenge your worry before it spirals.
7. Remove Barriers
Make your habit as easy as possible to start:
Keep a notebook and pen handy, or use the Luma app on your phone’s home screen
Remove any small obstacles that might cause you to delay or avoid the habit.
How Luma Can Help You Build Better Habits
Luma is your pocket toolkit for calming overthinking. It includes:
Worry Tree – Record worries, decide if they’re solvable, and either make a plan or refocus.
Habit Tracker – See your streaks and celebrate your progress.
Scheduled Worry Time – Get reminders to deal with worries on your terms.
With regular use, these tools help you shift from being controlled by your worries to managing them with confidence.
