A 2-Minute Habit That Calms Tomorrow’s Anxiety

A Simple Prompt to Turn Vague Stress Into One Clear Next Step

Most of my stress isn’t caused by what’s happening. It’s caused by what I’m not doing.

The email I still need to reply to. The conversation I’ve been avoiding. Those house updates I still haven’t addressed.

Anxiety loves open loops — unfinished tasks and unsaid conversations running in the background.

Have you ever been sitting at home “relaxing” while your brain refuses to shut off? That’s usually an open loop running in the background.

When I feel that familiar pressure building but I can’t name it, I use a tool that turns vague stress into one clear next step.

2-Minute “Future Me” Prompt

Set a 2-minute timer. Write one line per prompt. You can do this on paper or in a notes app.

Prompt 1

• The thing I’m avoiding is:

  • Example: “That email to ____.” / “Having the conversation about ____.”

Prompt 2

• I’m avoiding it because I’m afraid of:

  • Example: “looking incompetent,” “conflict,” “feeling rejected,” “making it worse.”

Prompt 3

• The next right step is:

  • Example: “Open the email and write a 3-sentence draft” / “Ask a friend for quick input before I send the text.”

Rule: If you can’t name a ≤10-minute step, make it smaller until you can. And pick one open loop only.

The goal is simple: identify what’s actually stressing you and choose a next action that doesn’t overwhelm you.

Quick Example

Let’s say you need to talk with your partner (or anyone close to you) about feeling dismissed or unheard.

Normally, you might explain it away, make excuses for them, and avoid bringing it up because you don’t want conflict. Then the anxiety shows up later — sometimes as “random” spikes you can’t even explain.

This exercise provides clarity:

1. The thing I’m avoiding is: “Talking with my partner about how I’ve felt unheard lately.”

2. I’m avoiding it because I’m afraid of: “Making them mad and creating strain on the relationship.”

3. The next right step is: “Write down my thoughts clearly (so I stay calm and focused) and ask to talk tomorrow.”

“Hey, there’s something I want to share calmly. Can we talk tomorrow? I’ve been feeling a little dismissed lately, and I want to work through it with you.”

Try It For A Week

I’ve noticed that when I’m able to explicitly name what I’m avoiding, it gets easier to deal with it. And the “random” anxiety makes more sense.

Try this 2-minute prompt for the next week. Get your thoughts out there, understand why you’re avoiding things, and take a clear next step to work through it.

Quick question: which part is hardest for you? Comment 1, 2, or 3 (no details needed):

1 = Naming what I’m avoiding

2 = Admitting what I’m afraid of

3 = Choosing the next right step

If there are patterns, I’ll write a follow-up post!