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Clear the Noise

Sort out the worry that keeps circling and decide what to do about it.

Grab your journal and a pen. Write by hand with guided prompts, one session at a time.

Open my journey

One session a day, or take it at your own pace. Your progress stays saved if you take a break.

About this journey

When one situation keeps circling in your mind, it can be hard to tell what deserves your attention. You'll separate what happened from what you're assuming, try one small step and choose what to do next. Try one session a day, or take it slower. You can pause and pick up where you left off, including on weekends.

What you'll build along the way

  • One clear page on your worry: what you know, what you're guessing and what you still need to find out.
  • Practice deciding whether to act, ask or wait.
  • A short routine you can use the next time a worry starts circling.

Your path through the journey

  1. 1

    Give the Noise a Place

    Get the worries out of your head and pick the one that keeps coming back.

  2. 2

    What Happened, What It Means

    Separate what happened from what you think it means and what you still don't know.

  3. 3

    Find Your Part

    Decide whether anything needs doing and recognize what you can't control.

  4. 4

    Decide When to Check Again

    Pick a time to check on your worry again, so you're not checking over and over.

  5. 5

    Choose Without Every Answer

    Make one small decision that you can change later.

  6. 6

    See What Actually Happened

    Compare what you expected with what actually happened, then decide what's next.

  7. 7

    Your Routine for Next Time

    Put the steps that helped into a short routine and try it on a new worry.

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