Worry Time Scheduler
Contain rumination into a short daily appointment.
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Set up a daily 'worry time' routine for me. Typical times of day when worries are loud: [WORRY_TIMES]. Things I worry about most: [WORRY_THEMES]. My schedule constraints: [SCHEDULE]. Design the routine: a 15-minute window, a place, a simple capture list for worries that pop up during the day, and a process for the session itself (write the worry, ask whether it is actionable now, write the next step or mark it not actionable today). Provide a template page in plain text and two example entries based on my themes. Include a rule for what to do when a worry appears outside the window and a plan for the days I skip it. Explain in two sentences that this is a time-management technique rather than treatment, and if worry takes over my day, I should talk to a doctor or counsellor. Offer ideas, not clinical guidance, and say that these suggestions are not therapy or medical advice. If I mention self-harm, abuse or an emergency, put crisis resources first.
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