Sort your worries

You don't have to solve every worry today. Use these prompts to notice what is in your hands and what is still uncertain. A sentence or two in each box is enough.

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1.The worry taking up space

Describe what you fear might happen, rather than writing 'everything will go wrong'.

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I'm worried I'll freeze if someone asks a difficult question during tomorrow's presentation.

2.What you can act on now

Choose preparation you can do, rather than trying to control someone else's reaction.

See an example

I can prepare my main point and a sentence to use when I don't know an answer.

3.What is unknown or needs time

Notice where you are trying to fill missing information with a prediction.

See an example

I can't know which questions people will ask or exactly how they will judge the presentation.

4.One next step and a stopping point

Decide what 'enough for now' looks like so preparation doesn't keep expanding.

See an example

Before dinner, I'll practice the opening minute twice, then close the slides.

5.When the worry comes back

Rather than demanding that it disappear, choose an activity to return to after checking your plan.

See an example

I'll check whether I've done my planned step, then take a shower. I can revise the plan if new information arrives.

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Sort your worries

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