Postpone your worry throughout the day by allocating a set worry time. Try writing down your worries on a notepad or in your phone during the day or do something to distract you, postponing your worry until the allocated worry time.
Find an ideal time and place to worry. This should not be in a place where you work, relax or sleep, as you do not want to associate this place with your worry. Consider it being on a hardback chair, or on a bench outside.
Typically, worry time is a 15-minute period, but should not exceed 30 minutes. Try setting an alarm if you think you might go over. Ideally it would be at the same time each day but be mindful not to have it too close to bedtime.
During your worry time reflect on all your worries from the day. Ask yourself if there is anything you can do to control this worry. If there is make a plan. If it is out of your control, acknowledge this and practise letting it go.
At the end of your worry time plan an activity. It could be calling a friend, making a hot drink or practising mindfulness to distract your thoughts from the worry and come back into the present.