Problem-Solving Template: Define It, List Options, Try One
Instead of circling a problem in your head, you go through it in order: what's going on, why it's a problem, what 'better' looks like, every possible solution, the best two or three, a plan, and a check-in after you try it.
Follows the steps of problem-solving therapy. See the sources
Fill it in here
- Just the facts: what happens, when, who's involved.
- What's the gap between how things are and how you want them?
- What would "better" look like? Keep it small enough to reach.
- List as many as you can before judging any. Silly ones count.
- Will it work? What does it cost? How does it affect you and others?
- Come back after trying it. Solved? If not, try the next option.
Start writing and you can save it to Brain Dump as a note.
When to use it
- A practical problem you've been avoiding
- When you feel stuck and every option seems bad
- Before a conversation where you need to propose a solution
What it's based on
Follows the steps of problem-solving therapy: define the problem, set a realistic goal, list options before judging them, weigh the best ones, then act and check. The steps are well studied as a guided therapy; here you use them on your own.
Research-backed
Built on a technique that's been tested in published studies. The sources below say how strong that evidence is.
Not a therapy substitute; the evidence is for delivered PST, the template borrows its steps.
Sources
How to use it well
Start with facts. Feelings are valid, but they come later
Make the goal small enough to reach
List solutions before judging any. Aim for more than you think you need
Weigh the best two or three: will it work, what does it cost, who does it affect?
Come back after trying. If it didn't work, try the next option
FAQ
The steps come from problem-solving therapy, which is well studied as a guided treatment. Here you use the same steps on your own, which is less tested.
Pick the least bad one and set a date to check back. The 'How did it go?' section is there because the first try often isn't the last.
Keep it in Brain Dump
Start a note from this template in your browser, or on iPhone, iPad and Mac. It's there whenever you need it again.
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