https://lifehacker.com/how-to-turn-unproductive-worries-into-productive-ones-1821405263
Differentiate Between Productive and Unproductive Worries
The central learning point is to distinguish between two types of worry. Unproductive worries are the vague "what if" scenarios that are often outside of your control, such as the threat of nuclear war or a house fire. Productive worries, on the other hand, are concerns that can be translated into a concrete action plan today. The goal is to convert unproductive anxieties into productive actions.
Turn Worries Into Action Plans
The primary action is to analyze your worry and identify any aspect of it that you can control or change. Once you've identified a controllable element, you can create a to-do list to address it. This shifts your focus from a state of passive anxiety to one of active problem-solving.
- Action Point: When you start worrying about something, ask yourself: "Is there anything I can do today to reduce the likelihood of this worry coming true?" For example, if you worry about a house fire, your action plan could be to check your smoke alarm batteries and review escape routes with your family. If you worry about leaving the stove on, take a photo of the dials before you leave the house.
Manage Unproductive Worries with Time Limits and Mindfulness
It's inevitable that some unproductive worries will persist. For these, the article suggests several mental techniques to prevent them from spiraling and taking over your thoughts.
- Action Point (Time Limits): Schedule a specific, limited "worry time" each day (e.g., 15 minutes at 3:30 PM). When a worry pops up outside of this time, write it down and postpone thinking about it until your scheduled slot. This contains the worry and prevents it from dominating your day.
- Action Point (Mindfulness): Practice observing your anxious thoughts without getting carried away by them. The article uses the analogy of trains passing through a station; you can notice them without having to get on board every single one.
Use Repetition to Diminish a Worry's Power
For particularly persistent and intrusive worries, another technique is to deliberately expose yourself to the thought until it loses its emotional impact. This is a form of habituation.
- Action Point: If a specific worry is stuck in your head, try repeating the thought to yourself hundreds of times a day. The constant repetition can make the thought become boring and reduce the anxiety associated with it.