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CBT-inspired educational self-reflection exercise

Problem Solving

Breaking a problem into clear steps can make it feel more manageable. Use this worksheet to move from the problem to one realistic next step.

You can save a partly completed exercise and continue later.

Step 1

Define the problem

Step 2

What outcome would you like?

Step 3

Brainstorm possible solutions (no idea is too small)

Step 4

Advantages and disadvantages of each

Step 5

Select a realistic next step

Step 6

Action plan: what, when, and what you might need

Step 7

Review: how did it go? (come back later)

These tools are inspired by cognitive behavioural therapy (CBT) and are for education and self-reflection only. They are not therapy, do not provide a diagnosis, and do not replace professional mental healthcare. If you are struggling, please reach out to a qualified professional or local support service.