CBT: problems, decisions, procrastination · worksheet 65
When a problem keeps going round in your head, putting it on paper in steps helps you move into action. Take one step at a time.
Before you start
- What it is for: To turn a problem that worries you into a concrete action plan.
- About 20 minutes for a real, concrete problem (if it is a “what if…?”, use worksheet 64 first).
- Breaking the problem into steps makes it smaller and gets you unstuck.
- At the solutions stage, don’t judge: the more ideas the better; you’ll choose later.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If the solution worked, keep the method for future problems. If it didn’t, that isn’t a failure: go back to the table and try the next solution.
If you find it hard
If you get stuck on solutions, imagine what a person you admire would do, or ask someone you trust for ideas.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Teach a structured problem-solving method: defining the problem, generating solutions, evaluating them, choosing, planning and evaluating the outcome.
Concrete problems that cause anxiety or rumination; a sense of helplessness. Duration: 20 min in session; putting it into practice over one or two weeks.
References
D’Zurilla, T. J. & Nezu, A. M. (2010). Problem-solving therapy. In K. S. Dobson (Ed.), Handbook of Cognitive-Behavioral Therapies (3rd ed., pp. 197-225). Guilford.
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
