People become preoccupied with whatever disturbs
or troubles them. To change this, assign a time every day to examine
the issue or area and keep the appointment. 15 minutes a day is
probably enough time to concentrate and plan a next action to take.
Then,
if the subject comes to mind during the day, write down any concern you
need to, and then remind yourself that you do not need to think about
it now, that you will think about it at the appointed time.
Then,
when the time comes, give your full attention to the subject. Break it
down into small pieces, and look for a reasonable action to take. Then
take that action.
In a followup session evaluate the
effectiveness of the action step, and plan another, or re-do it, or
change to another area for examination.
If you have a place for
your thoughts and concerns and give them their place, you will find
they gradually stop intruding into the rest of your day.