Write worries down during the day and save them for 15 minutes at 6 pm.
← All example journeysWorry time Thought records No news or social media after 9 pm Running 15 → 6 (out of 21)
JudaismFaith track after launch
Rachel Adler, 29
Rachel’s worry ran from her first email to 1 am. A 30-day plan with worry time, no news after 9 pm, a running club, and Shabbat as a real switch-off.
Junior solicitorLondon, UKIssue: Anxiety and overthinking
Illustrative example. These people are made up to show how a plan works. They are not real users, and results differ from person to person.
Where Rachel started
Rachel replayed every conversation, read the news in bed until 1 am, and woke with a tight chest. She worried about worrying.
Goal
Worry less of the day, and fall asleep without her phone.
The science behind the plan
Every step comes from these methods, each backed by published research.
One worry each evening: the evidence for, against, and a balanced view.
Apps locked after 9, phone charged outside the bedroom.
Source: Hunt et al. (2018), Limiting social media to 30 minutes a day lowered loneliness and low mood, Journal of Social and Clinical Psychology
A beginners’ running club twice a week.
Source: Singh et al. (2023), Physical activity for depression, anxiety and distress: umbrella review, British Journal of Sports Medicine
A typical day
- Worry time at 6 pm, worries waiting until thenScience · 15 min
- Apps locked at 9 pmScience · 1 min
- Running club, week 2 of couch to 5KScience · 30 min
- Read Psalm 121 to close worry timeFaith · 3 min
Judaism
Optional faith track
Rachel chose to add these. They sit next to the science steps, never instead of them. Sources are pending scholar review.
Reflection on Psalm 121
Source: Psalm 121
Why it fits: A short reading to close the evening worry time.
Shabbat as a weekly switch-off
Source: Exodus 20:8
Why it fits: Phone off from Friday sunset: a full day without news, which supports the plan.
These practices are data-based suggestions drawn from cited texts. They are not a halachic ruling or advice from a rabbi. Please consult your rabbi for personal guidance.
Rachel’s calendar
Week 1Day 1: DoneDay 2: Partly doneDay 3: DoneDay 4: DoneDay 5: DoneDay 6: SkippedDay 7: Done
Week 2Day 8: DoneDay 9: DoneDay 10: DoneDay 11: Partly doneDay 12: DoneDay 13: DoneDay 14: Done
Week 3Day 15: Partly doneDay 16: DoneDay 17: DoneDay 18: DoneDay 19: DoneDay 20: SkippedDay 21: Done
Week 4Day 22: DoneDay 23: DoneDay 24: DoneDay 25: DoneDay 26: Partly doneDay 27: DoneDay 28: Done
Week 5Day 29: DoneDay 30: Done
- Done
- Partly done
- Skipped
24 days done, 4 partly done, 2 skipped. Missed days never reset progress.
Week by week
- Week 1Writing worries down. Most never happened.
- Week 2Worry time each evening and apps locked at 9. The first nights were restless.
- Week 3Running club twice a week. Thought records got quicker.
- Week 4Falling asleep before midnight on most nights.
Score, week by week
GAD-7 (worry)
Lower is better. Her score moved from the high range to the mild range.
What helped most
- Worry time
- Apps locked at 9
- Running with other people
“I still worry. Now it has a time slot, and it doesn’t get my nights.”
Where Rachel is now
At the end of the month Rachel ran her first 5K in Victoria Park, and slept through the night before it.
More example journeys
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Emily Carter, 27 · OCD
Emily checked the hob, the locks and the windows for an hour before she could leave. An 8-week ERP plan, alongside her therapist.
OCI-R (obsessions and compulsions): 38 → 14 (out of 72)
Read Emily’s journeyChristianityFaith track at launch
James Whitfield, 34 · PTSD after a car crash
After a motorway crash, James couldn’t drive or sleep. Trauma-focused therapy with a professional, and the plan to keep him steady between sessions.
PCL-5 (PTSD symptoms): 56 → 26 (out of 80)
Read James’s journeyBuddhismFaith track after launch
Olivia Bennett, 22 · Social anxiety
Olivia skipped tutorials to avoid speaking. A 6-week plan of small social experiments, volunteering on Saturdays and metta practice.
SPIN (social anxiety): 46 → 22 (out of 68)
Read Olivia’s journeyBegin when you are ready
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