7-Day Worry Management Bootcamp

✍️ Right now, without overthinking it: what's the worry that shows up most in your week? Give it a short name (e.g. "the money loop"). Then trace its cycle the way the video describes worry working: what usually triggers it, what your mind does with it, and how it leaves you feeling afterward.

📓 This log is your core tool for the whole bootcamp. Every time you catch yourself worrying, come back here and jot it down as soon as you can. Don't aim for perfect entries — getting the worry out of your head and onto the page already loosens its grip, and by day 6 you'll use these entries to find your patterns.

✍️ Using the video as your guide, list the real costs worry is charging you: lost sleep, tension in your body, time you'll never get back, moments you couldn't enjoy, conversations you were only half present for. Be specific — estimate hours per week if you can. Then finish with one sentence: what would you do with that time and energy if worry gave it back?

• I identified the 2 habits from the video that I do most (avoiding, checking, reassurance-seeking, over-preparing…)
• I wrote down where each one shows up in my day, using my worry log entries as evidence
• I picked ONE habit to cut back starting today
• I wrote my if-then rule: "If I catch myself doing it, then I will… instead"

🔁 I logged every worry I caught today, used the skill from today's video at least once, and stuck to my if-then rule instead of my old habit

✍️ Read back through your worry log from the last 4 days like a detective. When does worry hit hardest — night, mornings, after your phone? What's the most common trigger? Which response made it worse, and which helped you let go fastest? Write your pattern in one or two sentences — naming it is what lets you get ahead of it tomorrow.