The Worry Jar

The Worry Jar

Worry is persistent partly because it stays abstract. A concern that circulates in your mind can feel large and unmanageable, but once it is named and written down, it tends to become more specific and more workable.

This exercise has two parts. The first is a simple act of externalization - listing what's actually worrying you, without filtering or minimizing. The second is a shift in orientation: for each worry you can name, you look for at least one thing you might actually do about it.

Not every worry has a solution, and you are not expected to resolve everything on the page. The goal is to distinguish between concerns you can influence and ones you cannot. That distinction is often where useful coaching work begins.

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