You can set a budget for your time just as you can set a budget for your money. Since you’re trying to reduce worry rather than increase it，go into this process with a focus on maximizing(使…最大化)your personal time，rather than cramming(塞满) as much as you can into each day.
●  Set a sleep schedule   Give yourself a one-hour target window for bedtime in the evening，and set a strict time to get up in the morning．Be sure that the space between your bedtime and the start of your day gives you roughly an hour more than the amount of sleep you actually need．
●Take care of tasks at the same time every day. Plan time for daily health care， commuting(乘公交下上班)，work，shopping，eating，and chores(家务).Add in time for anything else you do most days，such as homework，exercise，or an active hobby. All the time left over is your free time，to use for relaxation or whatever else you want．
●    For example，you might plan to go, dropping on your way home from work, to save the extra trip
For many people，an irregular work schedule make this kind of budgeting difficult．

A．However, you can still plan to work around your schedule in the same order every day．

B．Stick to it，even on weekends

C．Try to combine trips outside the home to maximize your free time

D．Different days call for different approaches．

E．Therefore．you won’t lay down and start worrying about whether or not you’ll fall asleep on time．
F．Sit comfortably and focus on your breathing until the rest of your thoughts become quiet.
G．Put them in a specific order that works for you