Problem-Solving Worksheet
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.
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.
- 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.
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.