Goal: Run the solver on one real-life stressor once a week for the next month.
Prep time: 10–12 min
Follow-up: 5 min after the deadline to review.
Step 1: Define the Problem
Write one sentence, specific & controllable.
Example: “Monthly spending exceeds income by $250.”
Tip: If it isn’t in your control, reframe or pick a sub-problem.
Step 2: Brainstorm Solutions
List at least five ideas. No censoring.
Example: Cut streaming, sell old bike, freelance 5 h/wk, call bank about fees, revise grocery list.
Tip: Quantity over quality; silly ideas welcome (they prime creativity).
Step 3: Weigh Pros / Cons
For each idea, rate Effectiveness 0–5 and Effort 0–5; optional third column: Speed.
Example: Freelance → Eff 4 / Effort 3.
Tip: Use gut scores, keeps momentum.
Step 4: Choose & SMART-ify
Pick the best score blend and turn it into a SMART action.
Example: “List bike on Facebook Marketplace by Friday 5 p.m.”
Tip: Multiple small wins beat one perfect fix.
Step 5: Plan & Review
Calendar the action, set reminder, and jot review date.
Example: After deadline: ✓ done? new rating of stress 0–10? → Bike sold, stress 8 → 4.
Tip: If first try flops, loop back, no shame, just data.
1Fill out the worksheet
Work on one specific, controllable problem each week for a month. Return after your deadline to review the outcome.
Date & Time : …
FAQs
How is this different from Cognitive Restructuring?
Restructuring changes thoughts; problem solving changes situations. They work hand-in-hand. Fix what you can, reframe what you can’t.
What if every solution feels impossible?
Shrink the goal (step 1), or add a “micro-step” row (e.g., Google average freelance rates). Momentum builds confidence.
Do I ever do steps out of order?
Stick to sequence. Jumping to Step 4 without brainstorming narrows options and increases rumination.
How many loops till I quit?
If three full cycles barely dent stress, bring the worksheet to a therapist or trusted mentor for fresh eyes.
Disclaimer
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
Sources and further reading
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
