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An anxiety journal built on worry postponement, a technique from cognitive behavioural therapy. When a worry shows up, you put it down in a few seconds and let it wait for one short daily worry time, instead of following it around all day.

Any iPhone with iOS 18 or later. Download it on the App Store.

Tap Add in the tab bar. You can also add the Put It Down widget to your Lock Screen, or the “Put down a worry” control to Control Center. Both open straight to a new worry.

Choose whatever it feels like right now, from Light to Intense. There is no right answer. Later, Worry Later compares how heavy what-ifs felt with worries you could act on.

Worry time is a short daily window for revisiting the worries you put down. For each one you decide whether it is something you can act on or a what-if, and whether worrying gave you a next step or kept you circling. You can add a note about what you know now.

Open the Worry time tab and tap Schedule and reminder. You can change the time, the length, and whether you get a reminder.

Check that the reminder is on in Worry time → Schedule and reminder, and that notifications for Worry Later are allowed in iPhone Settings → Notifications. Focus modes can also silence them.

Yes. Tap Start early on the Worry time tab. Worry time is a habit, not a lock.

During setup you guess how many of your worries come true. As you revisit worries, Worry Later shows how many turned out to be what-ifs, so you can compare the real number with your guess.

Worry Later is free to download. After you build your worry plan, you choose a weekly, monthly, or annual subscription. Eligible plans start with a free trial. Prices are shown in the app in your local currency.

No. If you used Worry Later before version 1.1, you keep access to the app and every worry you already saved. Settings shows your access as Early supporter.

In Worry Later, open Settings → Manage Subscription. Or go to iPhone Settings → your name → Subscriptions. Cancel at least 24 hours before the renewal or trial end to avoid being charged.

Open Settings in Worry Later and tap Restore Purchases, or tap Restore on the subscription screen. Make sure you are signed in with the same Apple Account you used to subscribe.

Purchases are handled by Apple, so refunds are too. Request one at reportaproblem.apple.com.

No. There is no account and no SynapseCore server. Your worries, notes, and worry plan stay on your iPhone and are only included in your normal encrypted iPhone backup. Reminders never show the text of a worry.

Yes. Touch and hold the Worry Later icon on your Home Screen, choose Require Face ID, then authenticate. Worry Later also covers its content whenever it leaves the foreground.

There is no cloud sync, so worries move with your iPhone backup. Restore your new iPhone from an iCloud or computer backup of the old one. You can also export a CSV from Settings → Export CSV to keep your own copy.

Open the worry and tap Delete Worry. If you change your mind, you can undo it from Worries right away. Deleting the app removes all of its data from your iPhone.