The seven steps of problem solving
- Identify and clearly define the problem to be tackles as precisely as possible
- Think up as many solutions as possible to achieve this initial goal
- Look at the advantages and disadvantages of each of the possible solutions
- Choose one of the solutions
- Plan the steps needed to carry it out
- Carry out the plan
- Review the outcome
Apply the "questions for effective change" to your plan
Is the planned task one that...
- will be useful for understanding or changing my behaviour?
- is a specific task so that I will know when I have done it?
- is realistic - is it practical and achievable?
- makes it clear what I am going to do and when I am going to do it?
- is an activity that won't be easily blocked or prevented by practical problems
Unhelpful thinking styles that tend to give rise to extreme thoughts
- Bias against myself
- Putting a negative slant on things
- Having a gloomy view of the future (jumping to the worst conclusion or believing that the future will be catastrophic or awful)
- Negative views about how others see me
- Bearing all responsibility
- Making extreme statements/rules eg "must", "ought", should", got to", "always", "never", "typical".