Free worry tools
20 short exercises on worry, 2 to 9 minutes each, free and with no account needed. Open one and it runs right in the page.
The 20 tools
The worry sorter
Sort your current worries into ones you can act on, ones you cannot control, and ones you are not sure about yet.
Where your worry goes
Divide 100 points across areas of life to show where your worrying attention actually lands.
From "what if" to "what is"
Take one "what if" that has been circling and walk it through a handful of grounding questions.
Your worry habits
Rate how often a set of common worry patterns has been true for you lately, from seeking reassurance to worrying about worrying.
Set up a worry window
Design a short, scheduled slot for worrying on purpose, so the rest of the day has somewhere to send it. An experiment, not a rule.
Worry or problem solving?
Turn over cards that show a worrying thought on one side and the questions that separate worry from real problem solving on the other.
When worry fills the quiet
Mark the times of day and days of the week when worry tends to move in. Worry has favorite hours, and they are usually the ones with the least to do.
Seven days of worry, weighed
Each evening, rate how much of the day went to worrying and how useful that worrying turned out to be. By day four the two bars usually stop matching.
The fears under your worries
Worries change from week to week, but the fears underneath them tend to repeat. Choose the ones you recognize and put them in the order they come up.
How your worry behaves, on seven dials
Set a dial for each way worry can operate: how easily it starts, how long it runs, how believable it sounds, how much it steers you. The pattern across the dials is the point.
The tells that give worry away
Tick the small signs, in your body and your behavior, that show you are worrying before you have noticed you are. Catching worry by its tells is easier than catching it by its thoughts.
Shelve it for now
A short, timed way to set one worry down on purpose without pretending it is gone: write it in a line, name when you will come back to it, and give your attention to something else for three minutes.
Count the breath, not the worry
Four in, a two-second pause, six out, eight times. Counting gives a worried mind a small, boring job to do, and a worried body a slower rhythm to follow.
Whose worry is it
Place your current worries on a grid of how much they are yours to carry against how much thought they get. The corner to look at is where things that are not yours get most of your attention.
What actually settles a worry
Rank the things that make a worry quieter, for you specifically, from most reliable to least. Most people discover that what they reach for and what works are two different lists.
Past, present, or far ahead
Sort your worries by when the thing you are worrying about actually sits in time: already over, happening now, or a long way off. Each of the three deserves a different response.
A worry that actually came true
Most worries do not come true. Write about one that did, and what happened next. People usually find that the feared thing and the surviving of it were two different sizes.
What you believe about worrying
Rate how much you agree with a set of beliefs people hold about worry itself: that it shows you care, that it keeps bad things away, that it cannot be stopped. Beliefs like these are what keep worry in a job.
What worry has quietly borrowed
Choose the things worry has taken from you in the last month, from sleep to a plan you canceled to a good moment you could not quite enjoy. Naming the cost is not self-pity; it is accounting.
A plan for the 3 a.m. worry
Decide, in daylight, what you will do when worry wakes you in the middle of the night. A plan made at 3 p.m. is far more use than any decision you make at 3 a.m.
What these tools are, and are not
Every tool here is free and works without an account: choose cards, move dials, sort a list, follow a paced breath, or keep a seven-day log, and read back what you noticed at the end. They are built to make a vague feeling more specific, which is often the first useful step.
None of them diagnoses, screens for or treats anything, and nothing you see at the end is a score or a label. If something you notice worries you, a licensed therapist is the right next conversation, and the directory is free to browse.