Worry Parking Lot
When a worried thought pops up, write it down immediately and schedule a specific time later in the day to think about it.
When a worried thought pops up, write it down immediately and schedule a specific time later in the day to think about it.
This helps clear your mind so you can focus on what you are doing right now, while still ensuring the worry gets addressed later.
When you reach your scheduled worry time, review your list and cross out any items that no longer feel important.
Overview
The Worry Parking Lot, also known in psychology as “Stimulus Control for Worry” or “Scheduled Worry Time,” is a cognitive behavioural strategy designed to reduce rumination. Rumination is the habit of chewing on the same negative thoughts repeatedly, like a song stuck on loop. When a person worries continuously, their brain learns to associate anxiety with every environment—school, home, and even bed. By designating a specific time and place to think about worries, this technique breaks that association. It teaches the brain that concerns will be addressed, but only at a specific time. This allows the person to remain present and focused during the rest of the day, knowing the worry has been “parked” safely for later processing.
Understanding the Guard Dog and Wise Owl
The Guard Dog
The Amygdala lives in the basement. Always on alert. Reacts fast to keep you safe, but sometimes barks at things that aren't really threats.
The Wise Owl
The Prefrontal Cortex lives upstairs. Thinks things through, makes plans, and helps you make good decisions—but needs a moment to wake up.
Imagine your brain is a house with two main characters: the Guard Dog (the Amygdala) and the Wise Owl (the Prefrontal Cortex). The Guard Dog’s job is to alert you to danger. When a worry pops up, the Guard Dog barks urgently, demanding you pay attention right now, even if you are in class or trying to sleep. Usually, we try to fight the Guard Dog (push the thought away) or feed it (worry endlessly). Neither works very well. The Worry Parking Lot offers a third option: acknowledgement with delay. When the thought arrives, the Wise Owl steps in and says, “I hear you, and this is important enough to write down. We will deal with this at 4:30 PM.” This reassurance calms the Guard Dog because the threat hasn't been ignored—it has just been scheduled. Over time, the Guard Dog learns it doesn't need to bark constantly because there is a trusted system in place.
How to Use This Skill
This technique acts like a “holding pattern” for airplanes. It keeps the thoughts safe, visible, and organized until it is the right time for them to land.
Catch and Park
A student worries about a math test while eating lunch. They write “Math Test Anxiety” on a sticky note and put it away.
Why this helps: This step utilizes **Cognitive Offloading**. Writing a thought down removes the need for your working memory to constantly rehearse it to keep it safe.
Delay the Reaction
After writing the note, the student returns to talking with friends, telling themselves, “I’ll think about math at 4:00 PM.”
Why this helps: This practices **Inhibitory Control**. It strengthens the brain's ability to pause an impulse rather than acting on it immediately.
The Worry Time
At 4:00 PM, the student looks at the note. They realize the anxiety has faded and they can just study for 15 minutes.
Why this helps: This is **Stimulus Control**. By worrying only at a set time, the brain stops linking worry to every other part of the day.
"**The Trigger:** You are in the middle of a history lesson, and suddenly you remember you might have forgotten to lock your locker. **The Thought:** “Someone is going to steal my phone. I need to go check right now. I can’t focus.” **The Strategy:** 1. **Catch:** Notice that your mind has drifted to the locker. 2. **Park:** Write “Check Locker” on the corner of your notebook. 3. **Delay:** Tell yourself, “I will check this as soon as the bell rings. Right now, I am listening to history.” **The Result:** By the time the bell rings, you walk calmly to your locker. You find it was actually locked. Because you didn't spend 40 minutes obsessing over it, you still heard the lesson."
Try to imagine yourself in this situation as you practice the skill.
Training the brain to wait takes practice. You can start with these small steps: **Pick a Time:** Choose a specific time for worry (e.g., 4:30 PM). Avoid times right before bed so your brain can wind down. **Write it Down:** Use a physical notebook or a notes app. The act of writing helps signal to the brain that the thought is safe. **Keep the Appointment:** If you scheduled worry time, show up for it. This builds trust with your 'Guard Dog' that you won't forget.
Pro Tip: If you get to your scheduled Worry Time and the worry no longer feels important, you are allowed to cross it out and move on.
Educators and psychologists recommend this because it helps students separate problem-solving from constant worrying. This works because it breaks the habit of engaging with every negative thought the moment it appears.
Key Research Points
- Reduces Rumination: It stops the endless loop of repetitive thinking that drains energy.
- Improves Focus: By offloading the worry to a list, the brain is free to concentrate on the task at hand.
- Builds Control: It teaches that you can choose *when* to pay attention to thoughts, rather than being controlled by them.
Research-based evidence supporting this skill
This technique is rooted in the research of Dr. Thomas Borkovec, who developed stimulus control strategies for worry. It is a standard component of evidence-based education for managing anxiety.
Books & Manuals
- Leahy, R. L. (2005). *The worry cure: Seven steps to stop worry from stopping you*. Harmony.
- Clark, D. A., & Beck, A. T. (2011). *Cognitive therapy of anxiety disorders: Science and practice*. Guilford Press.
Peer-Reviewed Journals
- Borkovec, T. D., et al. (1983). Stimulus control applications to the treatment of worry. *Behaviour Research and Therapy*, 21(3), 247–251.
- McGowan, S. K., & Behar, E. (2013). A preliminary investigation of stimulus control training for worry. *Behavior Modification*, 37(1), 90–112.
Websites & Online Resources
- Centre for Clinical Interventions. (2019). Postpone your worry. Government of Western Australia.
- Anxiety Canada. (n.d.). Scheduled worry time.