Cognitive Behaviour Therapy with mindfulness (CBTm)

Cognitive Behaviour Therapy with mindfulness - Learn Skills for Life

Problem Solving Worksheet

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Problem Solving Worksheet

Step 1: How do I know I have a problem?

What emotions am I having? (Frustrated? Anxious? Depressed?)
What is happening that is making me feel this way?
Write out a list of problems that come up again and again.
What are the positive aspects of the problems listed above?

Step 2. What's the problem?

For example: I would like to have less work to do in a day
For example: The boss wants me to do all the work
For example: How can I get the boss to assign me less work?
For example: I have too much work to do in a day

Step 3: How will I know when I get there?

This step helps us to figure out how we will know when the problem is solved. To do know this, we can ask ourselves questions about what we would like to change about the situation and imagine our ideal outcome.

What would need to be different for this problem to be better? If you don’t know the steps to get there, we could sometimes use the SMART goal to to identify how we get there.

Step 4: What are some possible solutions?

Brainstorm as many different ideas as you can without judging them (be sure to include some wild and silly examples).

Step 5: What's the best solution?

Use the questions from the problem-solving module to help you decide which solution is the best for you. You can give each solution a score from 0 to 5 for each question. The solution with the highest score is probably the BEST solution for your problem.

(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)
(0=not likely; 5=most likely)

Step 6: Put your solution into action

Plan of action

Laying out a step-by-step plan can be helpful by breaking up a task into smaller, more manageable tasks. Use the boxes below to write out your action plan in steps.

Write down the steps needed to carry out your solution, making each step a SMART goal. The SMART principle can help you set goals that are clear, realistic, and actionable.

Step 7: Check up on your progress

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