Name the worry a time and postpone it until then
You are not trying to stop worrying. You are trying to make it keep an appointment.
Do this
Set a fixed 20 to 30 minute window each day in the same place, not close to bedtime. When a worry arrives outside the window, note it in one line and return to what you were doing. In the window, worry deliberately about the list.
Why it works
Stimulus control for worry. It breaks the association between worrying and every other context in your day, and the postponement itself demonstrates that worries are not as urgent as they present themselves. Several controlled trials show reductions in worry and anxiety.
Where it fails
Harder with intrusive thoughts than with everyday worry, and it can become another form of avoidance if you use the window to reassure yourself rather than to think. Evidence base is decent but smaller than for exposure or behavioural activation.
How you’ll know
By week two, a good number of the worries you postponed will feel irrelevant by the time the window arrives.