Guided technique · Getting started · 10–15 min
Six-step problem solving
Working through a problem in six steps: define it clearly, list options, weigh the best ones, choose one, plan when and how, then review.
Level: Beginner · Free — no account needed to read
Working through a problem in six steps: define it clearly, list options, weigh the best ones, choose one, plan when and how, then review.
Why it may help
Stress narrows thinking so you see one bad option or none. Structure widens the view and gets you to a concrete first step.
When to use it
- a problem feels too big or tangled
- you keep worrying without getting anywhere
- you can only see one option
Helps with
- A stuck problem
- Worry you can act on
How to do it
- Define the problem in one specific sentence — narrow enough to act on.
- List every possible solution, including silly ones. Don’t judge yet. (about 180 seconds)
- Pick the two most promising and note one pro and one con for each.
- Choose one. Write exactly when and how you will take the first step.
- After trying it, review: what worked, and what would you change?
What the evidence says
Moderate evidence: Several studies support it, but the effects are smaller, the studies are fewer or less rigorous, or results vary between groups.
- What was found
- Problem-solving therapy has good evidence for reducing distress and depression, and structured problem solving is a core part of WHO’s Problem Management Plus programme.
- What is uncertain
- It helps most with practical problems that are at least partly in your control; for others, acceptance skills may fit better.
- Who it may not suit
- Some problems can’t be solved — like a loss. For those, pair it with support and self-compassion rather than forcing a solution.
Where this comes from: Problem-solving therapy research; WHO “Doing What Matters in Times of Stress”.
Afterwards, ask yourself
After trying your chosen solution, what would you adjust?
Lessons behind this technique
- Structured problem solving — Six plain steps from “this is a mess” to “here is what I’ll try first”. (7 min · Beginner)
- What you can and can’t control — Sorting a problem into change, influence and accept — and putting your energy where it counts. (6 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.