Productive vs Unproductive Worry: Sort My Worry List

Some worries point at a real problem you can do something about. Most just spin. Hand over your list and this sorts each one: productive if thinking it through leads to a concrete action, unproductive if it's hypothetical, looping or about things you can't touch. You end up with a short action list and permission to let the rest go.

Here is a list of things I'm currently worrying about: {WORRY_LIST}. For each item, apply the productive/unproductive worry framework: a worry is productive if it concerns a real, current problem where thinking leads to a specific action I can take; it is unproductive if it is hypothetical, repetitive, about things outside my control, or leads only to more anxiety. Categorise each worry, explain the classification in one sentence, and, for productive worries, suggest one concrete next action. For unproductive worries, suggest one cognitive or mindfulness technique specifically suited to that type of worry (e.g., worry postponement, acceptance, defusion). Conclude with a summary of the ratio and what that pattern suggests about my current mental state.