When we worry about something, we cannot get the thought out of our minds and this may interfere with our creativity or ability to get a good nights sleep. Exporting your worries to a notebook is a helpful technique for postponing the worry to another time.
When you come to the time when you must deal with the worry, get out a clean piece of paper and write the worry at the top of the page. Below this write down your goal or what you want to happen. To continue the example above you may write down, “I want my boss to approve my proposal.” Now, draw a line down the middle of the page. In the left column write down all the barriers and obstacles that stand in the way of you achieving your goal. In the right column, write down all of your skills and resources that can help you achieve your goal.
On the back of the paper, write down all the ways that you can use the items in the right column to overcome the obstacles in the left column. At the end of the exercise you will have lessened your worries and will have a plan for how best to proceed towards achieving your goal.
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