Worry Parking Lot
Move repetitive worries into a scheduled note so they stop hijacking bedtime or focus blocks.
Dosage & Timing
Evidence Strength
3/5 — ModerateStructured cognitive offloading is a practical CBT-style skill for rumination management.
Overview
Move repetitive worries into a scheduled note so they stop hijacking bedtime or focus blocks.
How To Do It
Step 1
Create one note called Worry Parking Lot.
Step 2
Write the worry as a sentence, not a spiral.
Step 3
Add the next controllable action if one exists.
Step 4
Review worries once daily, outside bedtime.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Cognitive Behavioral Therapy for Insomnia (CBT-I): A Primer↗
CBT-I uses sleep diaries, stimulus control, sleep restriction, and cognitive strategies to improve insomnia.
Primary Literature
Interactions & Warnings
Contraindications
- ⚠Severe anxiety, panic, or intrusive thoughts that need professional support
Measurable Outcomes
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