My mind races at bedtime but analyze: should I schedule worry time earlier? Map the worry pattern: anxious thoughts prevent sleep. Calculate: if I had dedicated worry time at 7pm, would bedtime thoughts decrease? Show me the worry protocol: 15 minutes scheduled worry, write everything down, close the journal. Give me the implementation: this time, this method, this boundary. Include: how to contain worry to scheduled time, what to do when nighttime worries appear, and whether this actually works for anxiety brains.