Habit technique · Goals & planning · 10–30 minutes
Problem solving
Level: Beginner · Free — no account needed to read
Treat a barrier as a problem to solve: define it precisely, list options, choose one, test it, and check.
Why it may help
It turns vague frustration (“I’m inconsistent”) into a specific problem with specific solutions you can test.
When to use it
- The same barrier keeps returning
- You feel stuck
- Other people or circumstances get in the way
How to apply it
- Describe the barrier as specifically as you can.
- List at least three possible solutions.
- Pick the most promising.
- Try it for a week.
- Review: keep it, change it, or try the next option.
An example
“Gym fails on Wednesdays because meetings run late” led to “swap Wednesday gym for a morning run”.
The common mistake
Defining the problem as a personality trait instead of a situation.
Practise it
Take one barrier and list three solutions, including one that seems unusual.
What the evidence says
Research-supported: Good studies support it, but there are fewer of them, the effects are modest, or they come from a narrow set of situations.
Problem solving is a recognised behaviour-change technique and a core skill in structured self-help programmes. Its value depends on actually testing and reviewing the solution.
Behaviour Change Technique Taxonomy (v1) codes: 1.2.
Sources
- Michie, Richardson, Johnston, Abraham, Francis, Hardeman and colleagues (2013). The Behavior Change Technique Taxonomy (v1) of 93 Hierarchically Clustered Techniques. Annals of Behavioral Medicine. doi:10.1007/s12160-013-9486-6
Problems it helps with
- “I start strongly and then stop.” — The first week or two go well, then it thins out and quietly disappears.
- “Other people or my surroundings get in the way.” — The plan works until someone else’s needs, habits or space collide with it.
- “I don’t see any progress.” — You’ve been at it for a while, and it doesn’t feel like anything is changing.
Lessons behind it
- Problem solving, step by step — Name the problem, list options, pick one, test it. (6 min · Intermediate)
- Adjust, don’t abandon — When it stops working, change the difficulty or the plan — not the whole idea. (6 min · Intermediate)