Worries feel endless when they live in your head. This tracker gets them onto one page and gives each one a job. You write the worry, sort it into “in my hands”, “I can influence” or “out of my hands”, and choose one next step that takes 15 minutes or less. Done steps go on the Done list, the weekly review shows how many worries you closed, and the 30-day colour-in tracker lets you watch the list get shorter. Every page has a filled example first.
Who it is for
- Adults with a head full of small and medium worries who keep going round in circles
- Anyone who wants to stop rehearsing problems and start doing one small thing about them
- People who like a simple paper system more than another app
What is inside
- Start here — how to use the tracker in 3 steps
- How it works — write, rate, sort, step, done, with the three-way control sort
- The control sort — 12 everyday worries sorted, each with a 15-minute next step
- Worry list → next step — filled example + blank page, with tick boxes
- Weekly review — filled example + blank four-week review
- Done list — filled example + blank page to record every step you took
- 30-day colour-in tracker — filled example + blank grid, with an open-worries count
How to use it in 3 steps
- Read “How it works” and the control sort (2 pages)
- Write each worry on the list, sort it and give it one small next step
- Tick steps as you do them, add them to the Done list, and review every 7 days
Formats and devices
- A4 PDF (print or fill)
- US Letter PDF (print or fill)
- Fillable fields and tick boxes: use on a computer, tablet or phone
- Works in GoodNotes and Notability
Part of The Calm Mind Bundle → https://beawareofme.com/the-calm-mind-bundle/
Digital download · All sales final
