Problem-Solving Worksheet: Move from Stuck to Action with a Clear, Step by Step Plan
A structured way to move from feeling stuck to taking action: define the real problem, brainstorm options without judging them, choose one, plan it, and review how it went.
Reviewed by Michael Callans, MSW 
About this tool
When we are overwhelmed, problems blur into one heavy mass and the mind tends to ruminate rather than act. Structured problem-solving, sometimes called problem-solving therapy, breaks that cycle by turning a vague, stuck feeling into a series of small, manageable steps. It is a well-supported approach, particularly for stress and depression, where avoidance and rumination often keep problems in place.
The method follows a clear sequence. First, define the problem in specific, concrete terms, because a fuzzy problem cannot be solved. Then brainstorm as many possible responses as you can without judging them, since premature criticism shuts down the options that might actually help. Only after you have a list do you evaluate the choices, weighing the likely pros and cons of each.
From there you choose one option, make a concrete plan for carrying it out, and put it into action. The final step, review, is the one people most often skip and the one that makes the method a skill rather than a one-off. Looking back at what worked tells you whether to keep going, adjust, or try a different option, and it builds confidence that problems are workable.
Two distinctions help. First, separate problems you can influence from those you cannot; for the latter, the work is coping and acceptance rather than solving. Second, aim for good enough rather than perfect. A reasonable action taken is almost always better than a perfect plan that never leaves the page.
Problem-solving therapy has one of the larger evidence bases among brief CBT-based approaches. A 2009 meta-analysis by Bell and D'Zurilla pooled controlled trials of problem-solving therapy for depression and found it reduced depressive symptoms about as well as other established treatments, and it outperformed no-treatment and attention-only control conditions (Bell & D'Zurilla, 2009).
There is no score to calculate here, since each of the six steps builds on the one before it. The most common place people get stuck is step two, brainstorming, because the instinct is to evaluate an idea the moment it appears. If your list of options is short, that is usually a sign to go back and loosen the rule against judging ideas, not to move ahead with too few choices.
Working through one problem with this worksheet is useful on its own, but if you find yourself facing the same kind of problem again and again, or low mood is making it hard to even get to step one, that pattern is worth bringing to a therapist. Problem-solving therapy is something many CBT-trained therapists practice directly, and you can search the Psychology.com therapist directory to find one.
References
- Nezu AM, Nezu CM, D'Zurilla TJ. Problem-Solving Therapy: A Treatment Manual. Springer; 2013.
- Bell AC, D'Zurilla TJ. Problem-solving therapy for depression: a meta-analysis. Clin Psychol Rev. 2009;29(4):348-353.
Cite this source
Psychology.com. (2026, September 15). Problem-Solving Worksheet. Psychology.com. https://psychology.com/tools/problem-solving
Problem-Solving Worksheet FAQ
What is structured problem-solving?
It is a step-by-step method for tackling problems that feel overwhelming: define the problem, brainstorm options, evaluate them, choose one, make a plan, and review. It is well supported for stress and depression.
Why brainstorm before evaluating?
Judging ideas too early shuts down creativity and tends to leave you with only the obvious options. Listing freely first, then evaluating, usually surfaces better solutions.
What if the problem can't be solved?
Some problems are outside your control. For those, the work shifts from solving to coping and acceptance. Naming which kind of problem you face is an important first step.
Is my information saved?
No. Everything stays in your browser. Your entries are never uploaded or stored, and the PDF is generated on your own device.
Does problem-solving therapy work for depression?
Yes. A meta-analysis of controlled trials found problem-solving therapy reduced depressive symptoms about as effectively as other established treatments and outperformed no-treatment control conditions (Bell & D'Zurilla, 2009). It is often used on its own or alongside other therapy.
How long does this worksheet take?
Most people spend 10 to 20 minutes on the first five steps. The sixth step, review, happens later, after you have acted on your plan, so plan to come back to it in a few days rather than finishing everything in one sitting.