Worry postponement
Worry has a place — just not all day. Park what surfaces and carry on. When your window opens, come back and sort each one: if there's a step you can take, keep it to a plan; if it's out of your hands, let it go. Nothing here is shared — it stays on this device.
Worry time opens at 18:00 — park a worry below any time; you’ll sort it then.
Nothing parked. When a worry surfaces, set it down above.
Currently 18:00 for 15 min. Pick a time you're usually free and unhurried.