When problems feel overwhelming, breaking them into smaller steps makes them easier to manage. Define the issue clearly, explore solutions, and plan your best next step.
Name the problem in one focused sentence so you know exactly what you are working with
Identify the thoughts, feelings, behaviours, and practical factors that make it hard
Brainstorm freely without judging — more ideas means more chances of finding a good path
Weigh up the options and choose the one that feels most realistic and helpful right now
Work through each step in order. Start by describing the problem in a single, clear sentence — keep it specific. Then break it apart, brainstorm as many solutions as you can think of (even imperfect ones), weigh up the options, and finally choose the one step you will try first. There are no right or wrong answers — the goal is to move from feeling stuck to feeling capable.
Write one clear sentence describing the problem. Try to be as specific as possible — vague problems are harder to solve.
What makes this problem difficult? Consider all the factors involved — unhelpful thoughts, difficult emotions, behaviours you notice yourself doing (or avoiding), and any practical obstacles.
Write down as many ideas as you can — don't filter or judge them yet. Even solutions that seem impractical or silly are worth noting, as they can lead to better ones.
For each solution from Step 3, list the pros and cons honestly. Consider both short-term and long-term consequences.
| Option | Pros | Cons |
|---|---|---|
| 1 |
✅ Pros
|
❌ Cons
|
| 2 |
✅ Pros
|
❌ Cons
|
| 3 |
✅ Pros
|
❌ Cons
|
| 4 |
✅ Pros
|
❌ Cons
|
Which option seems best right now? You don't need to find the perfect solution — just the most helpful one you can realistically try. Write what you will do and when.