Problem Definition Worksheet
This sheet helps you turn a vague, overwhelming situation into one concrete problem statement. You separate the facts from your interpretation of them, then find the part you can change and set a goal that is good enough to work toward.
A self-guided exercise drawn from Problem-Solving Therapy. It is not therapy.
How to use this sheet
- Write the problem in one sentence, using concrete, behavioral terms rather than labels about yourself.
- Separate the facts of the situation from your interpretation of it, including the feelings that come with it.
- Identify which part of the problem is within your control to change.
- Set a realistic goal by asking what a good-enough outcome would look like.
Part 1: The problem in one sentence
Write the problem in one concrete sentence, with what happened and how often, in terms someone else could observe.
Part 2: Facts and interpretations
Split the situation into two columns: what is factually happening, and what you make of it, including the feelings.
| Facts | My interpretation and feelings |
|---|---|
Part 3: What I can change
Write the part of the problem that is within your control, and one part outside your control that you will set aside for now.
Part 4: A good-enough outcome
Write what a good-enough outcome would look like, in terms you could check.
Part 5: Is the problem clear?
Circle the number that matches how clear the problem statement is now, compared with when you started.
- 0
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Questions to think about
- Once facts and interpretations were separated, did the problem look smaller or different than it felt at first?
- Did the emotional response creep into your problem sentence, and what would the sentence say without it?
For group use
People often write the feeling into the problem sentence, such as "I feel terrible about the bills." In a group, ask each person to remove the feeling and state what is happening in the situation.
Watch out for
Putting the feeling inside the problem sentence. The problem to solve is the situation itself, so state that, and keep the feeling in its own column.
Scan to continue this practice with Io
https://www.ixcoach.com/start-coaching?surface=practice&slug=problem-solving-therapy%2Fproblem-definition-formulation&utm_source=print&utm_medium=worksheet_qr&utm_campaign=worksheets
Based on Nezu & D’Zurilla — PST. Evidence: Clinical practice.
If you need help right now, a free helpline in your country is listed at findahelpline.com.
IX Coach · ixcoach.com/worksheets