Conquering Worry: Keeping Busy
Hi everyone! It is time for a new post in the series. This week we are covering keeping busy! A simple yet foundational tool for conquering worry. Worry often feels all-consuming, but it thrives best in an idle mind. Here is the formula, write it down! stay busy but with purpose.
Carnegie talks about doing tasks that absorb you! We will take it a step further and talk about being busy with tasks that align with our core values. So this post is inspired by the book and a blend of both Carnegie’s ideas and the concept of core values. Busyness isn’t just about keeping your hands occupied, it’s about channeling your energy into meaningful tasks that align with your core values. Worry naturally takes a backseat when your actions are tied to what truly matters to you.
Most of us have experienced, that we were worried about something and an opportunity came where we had to rise to the occasion and suddenly the worry took a back seat. Maybe you are worried about a test result and get a call from your friend who needs your help, you rush to the occasion and forget about your problem for the time being.
Why Staying Busy Works
Carnegie observed that worry often stems from overthinking and inactivity. By staying engaged in work that resonates with your values, you not only fill your time productively but also cultivate a sense of purpose.
“The quickest way to stop worrying is to work on something that will absorb you completely,” Carnegie writes.
Usually, it's the tasks that align with our core values/greater purpose that absorb us completely.
Let's look at a three-step process to keeping busy!
1. Identify What Matters Most
To combat worry, start by understanding your core values. Ask yourself:
- What activities make me feel fulfilled?
- How can I use my strengths in a way that benefits others?
- What goals align with my long-term vision for my life?
For example, if you value connection, spend time deepening relationships with loved ones. If growth is important, dedicate time to learning or self-improvement.
George Bernard Shaw famously said:
“The secret of being miserable is to have the leisure to bother about whether you are happy or not. Keep active, keep busy!”
Unsure what your core values are? Here is where you can start!
2. Engage in Tasks That Reflect Your Values
Once you’re clear on your values, fill your time with activities that reflect them. Carnegie emphasizes that meaningful work not only occupies your time but also fosters emotional resilience.
Here are some ideas:
If you value creativity, explore hobbies like painting, writing, or crafting.
If you value compassion, volunteer or offer your support to someone in need.
If you value personal growth, commit to learning a new skill or habit.
By staying busy with these tasks, you’re not just avoiding worry, you’re actively building a life you find fulfilling.
Most people will find that engaging in tasks that help other whilst utilizing something they are passionate about can be a great way of spending your time. For example, if you like painting and are good at it, see where you can volunteer your time teaching it to others. If you like cooking, find opportunities to cook for others.
3. Don’t Overload Yourself
While staying busy is vital, it’s important to avoid over-scheduling. George Bernard Shaw reminds us:
“The load of tomorrow, added to that of yesterday, carried today, makes the strongest falter.”
Focus on doing what matters most rather than filling your time with unnecessary tasks. A balanced approach ensures that your busyness serves as a remedy for worry, not a source of burnout.
Remember! We are trying to spend time doing meaningful work, the goal is not to spend every minute of your day doing something. Be busy with something worthy!
What "Keeping Busy" Is Not!
It's crucial not to confuse procrastination or mindless activities with truly keeping busy in a productive way.
❌ Binge-watching shows
❌ Endlessly scrolling through social media
❌ Procrastinating by doing unrelated tasks instead of addressing the issue at hand
❌ Overloading yourself with work just to avoid thinking about the problem
Instead, focus on applying the techniques from the previous post about tackling worry. This means:
- Taking actionable steps toward resolving your concerns.
- Avoiding idle worry by channeling your energy into meaningful work.
Use your extra time wisely, and balance purposeful activities with well-earned rest. When you rest after taking steps to address your worries, you'll feel genuine peace, knowing you’ve done your part. True rest comes from meaningful action, not from procrastinating under the guise of relaxation.
🌱Tasks of the week
- Identify your core values: What truly matters to you? Share at least three core values that guide your life.
- List meaningful activities: What tasks or activities align with these values and can make a positive impact on others? Write them down.
- Choose one task: Select at least one of these activities to complete this week. Which task will you take action on? (Specify the time, day you will complete this task, be specific)
Share with us the answers of all three!
Further Reading
@CordialDancer @MrsWomack22 @12233 @YourCaringConfidant @Ivy229 @MistyMagic @OneBreathAttaTime @Breeze25 @hematite43 @Admirablerainbow2825 @urari08 @KatePersephone @AngMeg2025 @daydreammemories @allnaturalMermaid2869 @sweetsummerday @mytwistedsoul @DarknessSystem @Amymimy2711 @lililand @pamharley003 @SebKOlsen @myredroses @Isla3 @Jaeteuk @sweetsummerday @MistyMagic @aquaNorth7621 @Breeze25 @resilientSkies @Kindness19
@Hope
Tasks of the week
Identify your core values: What truly matters to you? Share at least three core values that guide your life.
Kindness - This is truly important to me on all levels. I try to spread congruent kindness, so acts of kindness that are true, real and natural, not forced and out of place, and not over the top which can appear fake. Being kind costs nothing and is an easy way to make things better all round. The world needs more kindness!
Honesty - being congruent and honest. I have spent a lot of my life working with animals and they can sense when someone is not being honest and true to themselves. They can pick up vibrations and sense our emotions and then react to them. For instance our pets can sense when we are sad, horses sense hidden anger and pain. Finding ways to be honest without hurting can sometimes be a challenge.
Teaching - I find that sharing my experience and knowledge with others is something that I tend to do naturally. Even as a child I would spend time helping others in my class at school. I have a special ethos about how to share; we are all teachers, we just need to know how to share and spread our experiences and knowledge. As long as we are just one step further on we have enough to share that can help those that are still trying to climb that step!
List meaningful activities: What tasks or activities align with these values and can make a positive impact on others? Write them down.
Spending time with those that need it and want it, especially volunteering and helping where needed. Listening is a great way to do this. I feel that it is really important to spend the time to listen to people without judgment, a valuable skill we learn here at 7 Cups and that transfers to real life situations.
Choose one task: Select at least one of these activities to complete this week. Which task will you take action on? (Specify the time, day you will complete this task, be specific)
Specifics can be hard to tie down sometimes. This week however, I do have a meeting on Saturday at 11am that will give me the chance to adhere to three of my core values, so being honest, and kind, as well as helping teach others about the meeting topic.
P.S
Hope said “Focus on doing what matters most rather than filling your time with unnecessary tasks. A balanced approach ensures that your busyness serves as a remedy for worry, not a source of burnout.”
Totally agree with this! It is really easy to say ‘yes’ to far too many tasks from others and then realise that they actually were a waste of my time, and unnecessary, but that the other person needed to see that for themselves before they could understand. So I was distracted, but I could have spent that time on more fulfilling tasks that kept me busy.
@MistyMagic
This is a great reflection. Your core values of kindness, honesty, and teaching are truly admirable, and it's clear how important they are to you.
It's wonderful that you have a specific opportunity this Saturday to put these values into practice in your meeting. This kind of intentional living, where we align our actions with our core beliefs, is so important.
i love that you incorporated the importance of values here. they are the inner compass pointing you toward the kind of person you want to be and anytime you're unsure of your beliefs you should always stop and look inward.
for me it's all about creativity, growth and resilience. of course, the work here on Cups aligns with who i am, but as far as activities go, i enjoy writing and photography and just making interesting things to put out into the world. for my task this week, it'll be finishing a short story i am writing. hoping to do that this weekend.
i look forward to hearing what specific tasks folks will be focusing on and here to cheer you on!
@Heather225
I like that inner compass analogy! Creativity, growth, and resilience are wonderful values. Writing and photography sound like great outlets. Finishing your story this weekend is a fantastic goal.
How did it go with the writing?
@Hope
- Identify your core values: What truly matters to you? Share at least three core values that guide your life.Answer: what matters to me is family and friends their who I can go to in a time of need. Second is my feelings, how I am feeling a the present time I'm I happy or sad. Third core value is health I need to be healthy so I am not a burden to others
- List meaningful activities: What tasks or activities align with these values and can make a positive impact on others? Write them down. A meaning activity is to spend more time appreciating my friends and family.
- Choose one task: Select at least one of these activities to complete this week. Which task will you take action on? (Specify the time, day you will complete this task, be specific) Answer : being there for my family We recently lost my step mother so being their for my dad and step sisters is what I will be focusing on
@pamharley003
Family, friends, feelings, and health are all wonderful core values. It's so important to have those close connections and to prioritize our well-being. Spending time appreciating your loved ones is a beautiful activity. I am sorry for your loss.
@Hope
🌱Tasks of the week
1. Identify your core values: What truly matters to you? Share at least three core values that guide your life.
- Self-Compassion/Self-Love: Thes concept captures the idea of treating yourself with kindness, care, and understanding, especially in times of difficulty or failure. It’s about being gentle with yourself, possessing a deep sense of care and respect for yourself, acknowledging your struggles without judgment, and practicing patience and empathy toward yourself regardless of external circumstances but especially when facing obstacles, adversity, difficult life moments.
- Familial Solidarity/Family Loyalty/Family Responsibility: These concepts speak to the unity, mutual support, and collective responsibility that family members show for one another, especially during times of crisis, adversity, or difficult moments. It embodies the idea of coming together as a unit to face challenges and ensuring that everyone can rely on each other for support.
- Spiritual Resilience: This concept blends faith, hope, understanding, and gratitude in the face of the unknown or unexpected. It embodies the ability to stay grounded, maintain hope, and find a sense of meaning or peace, even when you don’t fully understand the challenges you’re facing. I know someone that refers to this as "grace under pressure" meaning maintaining faith and gratitude during tough moments, staying composed and positive even when the situation is difficult, unexpected, doesn't make sense. doesn't seem fair or beyond your control.
- Leaning into self-care, mindfulness, loving kindness meditation practices
- Creating a new normal/routines, taking on specific roles while delegating others for other people involved. Establishing priorities and adhering to them as much as possible
- Establishing boundaries
- Cultivating open mindfulness and open communication
- Seeking internal and external support systems/community/belonging outside of the pertaining circumstances
@Ivy229
These are insightful core values. It's clear you've put thought into the activities that align with them. It's also wise to recognize that some activities require flexibility and can't be rigidly scheduled. Being present and adaptable is key.
However it may be an idea to schedule 1 of these activities on a day/time that works for you. For example, doing a meditation.
Thanks for the post! I'll consider all of those things this week and see what I come up with.
One thing I would like to say is that, even though it might seem simple, one of the most effective things I've been able to do to help control/lessen worry is cleaning. Worried that my boyfriend secretly thinks I'm stupid? Do all the dishes in the sink. Catastrophizing the worst case scenario while waiting for a medical test result? Clean out my car (and then perhaps go for a drive). Not only am I able to focus on tasks instead of worrying thoughts, I get my chores done too. It's a win-win xD
@cafedaydreams
I'm so glad you found the post helpful! Cleaning is a fantastic way to channel nervous energy and get things done
Have you had a chance to reflect on your core values and meaningful activities yet? Even a few minutes of reflection can be really beneficial.
@Hope
Identify your core values: What truly matters to you? Share at least three core values that guide your life.
Creativity
Health
Spirituality
List meaningful activities: What tasks or activities align with these values and can make a positive impact on others? Write them down.
Creativity: journaling, crocheting
Health: physical activity
Spirituality: reading the Holy book , journaling and praying to God.
Choose one task: Select at least one of these activities to complete this week. Which task will you take action on? (Specify the time, day you will complete this task, be specific)
Physical activity, Saturday, 11:00a.m-12:00am
@Admirablerainbow2825
Creativity, health, and spirituality are such important values. It's great that you've identified activities like journaling, crocheting, physical activity, and prayer that align with them. Scheduling your physical activity for Saturday is a fantastic way to stay committed.
How did the activity go?
It went well. Thank you.
Identify your core values: What truly matters to you? Share at least three core values that guide your life.
1. Passion- Passion is so very important to me. Without passion, I can't do things if my heart is truly not into it. I have to have passion, because if not, I'm not happy. It's because of my passion with certain things that make it easy for me to thrive and do well.
2. Creativity- Everyone who knows me knows that creativity is apart of me. Being able to express myself through color and pretty things just makes me happy. I am a creative person and I love it. Creativity as my core value is tied to my core value of passion.
3. Integrity- Perfection does not exist and I never strive to be. But I do strive to be myself and do what's right regardless if I'm alone or surrounded by others. Integrity says a lot about people. I value this trait because it tells about me as a person. I try to be honest/blunt/open and I am trustworthy. I also don't gossip and I have learned to openly admit my flaws and faults. I hold myself accountable and don't use others as a scapegoat for why I did or didn't do something. I could go on but I won't. Just know this is also very important to me.
List meaningful activities: What tasks or activities align with these values and can make a positive impact on others? Write them down.
I'm just going to be short here. The answer to this is easy. The task or activity I can do that aligns with my core values is to continue what I do now-- volunteering. I like to think most of what I do or choose to do is based on what it is important to me. And with everything, like I said passion and being able to incorporate my creativity is a must have in anything I do!
Choose one task: Select at least one of these activities to complete this week. Which task will you take action on? (Specify the time, day you will complete this task, be specific)
I know you asked to be specific here, but I can't. My time is truly all over the place and very inconsistent. The good thing about volunteering as my task is that it's something I can do whenever I want to do or am able to do.
@YourCaringConfidant
It's so important to live a life driven by passion, creativity, and integrity, and it sounds like you're doing just that. Your dedication to volunteering is commendable, and it's great that you've found an activity that allows you to express your creativity and follow your passions. I appreciate your honesty about scheduling challenges. The fact that you're making time for volunteering whenever you can is what truly matters.
@Hope
@Hope
Tasks of the week
1. Identify your core values: What truly matters to you? Share at least three core values that guide your life.
Integrity - Integrity involves being honest and having strong moral principles. It means doing the right thing, even when no one is watching. This value fosters trust and respect in relationships, both personal and professional in my life.
Compassion - Compassion is the ability to empathize with others and show kindness. It drives me to help those in need and to create a supportive environment. Practicing compassion not only benefits others but also enriches my life through meaningful connections.
Growth - The value of growth emphasizes the importance of continuous learning and self-improvement. It encourages me to embrace challenges, seek new experiences, and strive for personal development, fostering resilience and adaptability in an ever-changing world.
2. List meaningful activities: What tasks or activities align with these values and can make a positive impact on others? Write them down.
Activities Aligned with Integrity - Volunteering for nonprofits by offering my time and skills in 7 cups and future work as a mental health professional.
Activities Aligned with Compassion - Listening sessions by creating opportunities for open dialogue where others can share their feelings and experiences without judgment.
Activities Aligned with Growth - Pursuing education by enrolling in courses or workshops that enhance my knowledge and skills, encouraging lifelong learning.
3.Choose one task: Select at least one of these activities to complete this week. Which task will you take action on? (Specify the time, day you will complete this task, be specific)
This week, I will take action on volunteering for nonprofits by becoming a listener on 7 Cups. This aligns with my core value of integrity and my future work as a mental health professional. I will complete the online training required to start volunteering, allowing me to practice active listening and support individuals in need of emotional support. This task not only contributes to my personal growth but also helps others in a meaningful way.
Details of the Task:
Activity: Become a volunteer listener on 7 Cups
Date: Saturday, January 25, 2025
Time: 3:00 PM
@Kindness19
It's inspiring to see how you've identified and articulated your core values of integrity, compassion, and growth. Volunteering, listening sessions, and continuous learning are all such valuable activities that align perfectly with those values. Becoming a listener on 7 Cups is a particularly powerful way to express both integrity and compassion, and it's wonderful that you're taking the initiative to complete the training. Welcome to the listener team!
Identify your core values: What truly matters to you? Share at least three core values that guide your life.
authenticity - I have to be myself. I don't need to fit in anyone's box
curiosity - leads me to new experiences and trying new things
accountability - I am responsible for choices and decisions I make. I'm learning from mistakes made
List meaningful activities: What tasks or activities align with these values and can make a positive impact on others? Write them down.
Talking with others and being vulnerable, open and honest. Sharing experiences
Learning something new about myself.
Choose one task: Select at least one of these activities to complete this week. Which task will you take action on? (Specify the time, day you will complete this task, be specific)
Learn something new about myself. I can't really specify a set time and date. Learning about myself helps me out a better foot forward with outside people. Learning to be a better version of myself will help when I do my best to help others
@mytwistedsoul
It's so important to live authentically, and I love that you've identified that as a core value. Curiosity and accountability are equally valuable. Sharing experiences and being vulnerable takes courage, and it's a powerful way to connect with others. Self-discovery is an ongoing process, and it's great that you're making space for it. Flexibility is key when it comes to self-reflection, so it's perfectly fine that you don't have a set schedule. Keep exploring and growing!
@Hope Thank you so much!
