Worry Time Technique

Your child worries constantly throughout the day and can't switch off

Steps

Set a specific 'worry time' each day (10-15 minutes, same time)
When a worry pops up outside worry time, write it on a note and put it in a worry jar
During worry time, open the jar and discuss each worry together
Often, by worry time, the worry has shrunk or gone entirely
End worry time with something positive: a hug, a game, or a walk

What you need

A jar or box, small pieces of paper, a pen, 15 minutes daily

Why it works

ADHD and autistic children often have sticky worries that loop endlessly because their brains struggle to park concerns and move on. The worry jar externalises the worry — making it physical and containable. By worry time, many worries have naturally shrunk, teaching the brain that not every worry needs immediate attention.

Age guidance

Works well from age 5 onwards. Younger children may prefer drawing their worries. Older children can use a notes app as their digital worry jar.

Real-world example

A parent set up worry time at 4pm every day. Their child filled the jar with 6-7 notes at first. By the second week, they were putting in 2-3. One day their child pulled out a worry from the morning and said 'actually, this one sorted itself out.' That was the moment the strategy clicked.

Troubleshooting

If they can't wait until worry time, acknowledge the worry and add it to the jar together
Don't skip worry time, even if they seem fine. Consistency builds trust in the system
Some children prefer drawing their worries instead of writing them