DAILY   ROUTINES   TO   TACKLE YOUR      BIGGEST   WORRY

Do you worry too much? 

• Worrying is hard to stop and rarely helpful. We worry because we think it will help or can’t stop ourselves. 

• Stress and anxiety are signs that something is wrong. 

• The key is to notice that signal and begin working on a solution. 

• These routines will put you on a positive path that can eliminate much of your worry. 

Mornings

Implement a morning routine and take charge before worrying begins: 

When you wake up, spend 5 minutes focused on your breathing. 
Make every attempt to avoid thinking about anything other than your breathing. 
Get the day started right by controlling your thoughts. 
When your mind inevitably wanders, bring your attention back to your breath. 
Visualize success. 
Visualize yourself confidently and efficiently tackling your biggest worry. This powerful technique can inspire and motivate you to take charge of your concerns. 
Meditate or pray for 10 minutes. 
Remember, choosing how to put your mind into a positive and relaxed state is yours. 
This empowerment can help you control your stress and worry more.

During the Day:

Use the commute to work wisely.
It’s easy for your mind to run wild while sitting in the car, bus, or subway.
Find an audio program dedicated to relaxation or addressing your concerns.
Use the time to your benefit and keep your brain occupied positively.
Determine new habits that address your biggest worry.
For example, if you’re having financial challenges, several habits could be helpful, depending on your challenge:

• Apply for three new jobs daily.

• Take your lunch to work instead of eating out.

• Carpool to work.

• Review your spending each night for unnecessary expenditures.

Now imagine if you had implemented these habits five years ago.
Would you be in a better position today?
If so, you’re on the right track. Implement your new habits.
Developing habits that both avoid and solve your challenge is instrumental in eliminating your biggest worry from your life.
Once your mind focuses on a solution, it will create more positive messages and emotions.
Be mindful. While you’re in the shower, concentrate on cleaning yourself.
The same goes for brushing your teeth, getting dressed, eating breakfast, etc.
Continue managing your thoughts throughout your morning routine.

Evenings:

Keep your momentum going with a positive evening routine:
Review how well you did today.
Did you build on your new habits? 
On a scale of 1 to 10, how worried did you feel about your area of concern?
What could you have done better? 
Visualize success again.
Revel in the positive emotions evoked by your vision.
Focus on your breathing until you fall asleep.
It’s easy to worry while lying in bed with little else to do.
Counting your breaths until you fall asleep helps to clear your mind of items that worry you.
Use worry to signal that an issue in your life could be addressed.
Continuing to worry isn’t helpful and puts you in a less capable mental state.
Develop simple routines to eliminate worry from your life.
Focus on solutions rather than expending mental energy by spinning your wheels.