Step 1: The Problem Inventory
To begin, take some time to list things about your life that you are unhappy with. Consider different aspects of your life such as
- Family or Home Life
- Friends and Peers
- Work or School
- Finances
- Personal Wellbeing
- Lifestyle
and any other problems that come to mind. Don't spend too much time dwelling on the problems right now, simply list down several that you consider important and continue on with the exercise.
Step 2: Select a Target Problem
Take a look at your short list of problems. Which one seems like the best place to start? It should be something that you care about you, but not something that completely overwhelms you. For example, "I don't exercise enough" is a good one to start with. Something like "I want a better relationship with my mother" might be too complex and personal to work through at first. You may become overwhelmed and give up. Start with something small.
Don't worry about the rest of the problems at the moment. Once you have mastered the skill of turning problems into goals, you can tackle them one by one.
When you have chosen a problem, write it out in a full sentence at the top of a page. For example, instead of "Unhealthy lifestyle", you might write "I hardly ever exercise." This helps define the problem a bit more.
Step 3: Dissect the Target Problem
The next step is to break the problem down into it's components. Almost every problem is actually made up of a number of smaller parts if you look at it carefully enough.
Underneath the problem you have written down, list all the components or parts of the problem. This can include all the aspects that lead to this problem. If your problem is "I hardly ever exercise", some problem components might be not enough sleep, busy schedule, or health issues. Make sure you include parts that might be unchangeable, like weather, or other people's schedules.
Step 4: Evaluate Problem Components
Now go over your problem components one by one and ask yourself whether each component is potentially changeable. Not that the question is not whether or not the component has changed or whether it seems easy to change or whether you feel like it can be changed by you at this moment. The question is whether is might be possible to change or control eventually.
Mark all the problem components that might be changeable with YES.
Mark the problem components that are absolutely impossible to change with NO.
Step 5: Brainstorm for Actions
Now it's time to come up with actions that might help to overcome each bit of the problem.
When coming up with alternatives it can be useful to use a strategy called brainstorming. The reasoning behind brainstorming is that when people try to come up with new ideas or ways of approaching problems they often discard possibilities before really considering them. It is as though they have an internal editor making snap decisions about each idea that develops (this one is stupid; that couldn't possibly work).
In brainstorming you break the process into two distinct parts. In the first phase, you only generate ideas. You are not allowed to edit them or decide whether they are reasonable. If an idea occurs to you, it must be written down, no matter how stupid it seems. Then, once you have developed a long list of possibilities, you can carefully consider each one. At this point you may realize that an idea that seemed unworkable really isn't, or that two poor options might be combined to make a good solution.
Now go back to your list of problem components, and for each part that you marked YES begin brainstorming possible actions and solutions for them. Be sure not to edit yourself as you come up with ideas.
Step 6: Evaluate
Once you have finished generating options, go back and evaluate the likelihood that each option will help. You might want to use a scale of 0 to 10, where 0 would be completely ineffective and 10 would be completely effective.
How much easier would you be able to solve your original problem if you implemented this action?
How difficult is this action for you?
What other factors contribute to this action be effective or ineffective?
By identifying possible actions, you have just changed a problem into a series of goals.
Now you need to turn your goal into a plan.
Step 7: Select an Action
Go to your list of possible actions. Consider which action to carry out. It is best to select one that:
- You have evaluated reasonably highly in terms of its effectiveness
- is reasonably easy to carry out
- and is specific
Once you have selected an action, get ready to make it into a SMARTY goal.
Step 8: Pare Down and Get Specific
Now that you have selected an action to help in working toward your goal, you need to be very specific about it.
How do you know whether your plan is specific enough? Ask yourself these questions:
- Do I know exactly what I am supposed to do? If not, work at defining exactly how you are going to carry out your action.
- Have I defined success in terms of my behavior?
Your action goal should be to do something in particular, not to feel something while you're doing it, or to have someone else react in a particular way. A plan to feel calm walking over a bridge is not a good plan because you do not have direct control over your emotions. A plan to confront your coworker without angering them is likewise a bad plan; you can't control how she will react. Better plans would be to walk over a certain bridge, or to state your concern to your coworker.
- Will I know whether I have succeed?
Success should be obvious. Did you sign up for dance lessons or not? A plan to attend a party and meet some people should be more specific: how many people do you want to talk to? Otherwise you will always be able to say you failed - for example, because you met 5 people but not more.
- Am I likely to succeed?
A plan to take up aerobics and attend three times a week for the next year is understandable, behavioral, and specific. But is it realistic? Pare down your goals until you feel confident of success. This might mean that your plan is to go to the YMCA and pick up the aerobics schedule. And that's all. Once you have succeeded at that, your next goal might be to attend one beginners class. And so on.
If you are still struggling to be sure about your plan, remember the SMARTY acronym: Specific, Measurable, Active, Reasonable, Timely, and Yours.
To begin, take some time to list things about your life that you are unhappy with. Consider different aspects of your life such as
- Family or Home Life
- Friends and Peers
- Work or School
- Finances
- Personal Wellbeing
- Lifestyle
and any other problems that come to mind. Don't spend too much time dwelling on the problems right now, simply list down several that you consider important and continue on with the exercise.
Step 2: Select a Target Problem
Take a look at your short list of problems. Which one seems like the best place to start? It should be something that you care about you, but not something that completely overwhelms you. For example, "I don't exercise enough" is a good one to start with. Something like "I want a better relationship with my mother" might be too complex and personal to work through at first. You may become overwhelmed and give up. Start with something small.
Don't worry about the rest of the problems at the moment. Once you have mastered the skill of turning problems into goals, you can tackle them one by one.
When you have chosen a problem, write it out in a full sentence at the top of a page. For example, instead of "Unhealthy lifestyle", you might write "I hardly ever exercise." This helps define the problem a bit more.
Step 3: Dissect the Target Problem
The next step is to break the problem down into it's components. Almost every problem is actually made up of a number of smaller parts if you look at it carefully enough.
Underneath the problem you have written down, list all the components or parts of the problem. This can include all the aspects that lead to this problem. If your problem is "I hardly ever exercise", some problem components might be not enough sleep, busy schedule, or health issues. Make sure you include parts that might be unchangeable, like weather, or other people's schedules.
Step 4: Evaluate Problem Components
Now go over your problem components one by one and ask yourself whether each component is potentially changeable. Not that the question is not whether or not the component has changed or whether it seems easy to change or whether you feel like it can be changed by you at this moment. The question is whether is might be possible to change or control eventually.
Mark all the problem components that might be changeable with YES.
Mark the problem components that are absolutely impossible to change with NO.
Step 5: Brainstorm for Actions
Now it's time to come up with actions that might help to overcome each bit of the problem.
When coming up with alternatives it can be useful to use a strategy called brainstorming. The reasoning behind brainstorming is that when people try to come up with new ideas or ways of approaching problems they often discard possibilities before really considering them. It is as though they have an internal editor making snap decisions about each idea that develops (this one is stupid; that couldn't possibly work).
In brainstorming you break the process into two distinct parts. In the first phase, you only generate ideas. You are not allowed to edit them or decide whether they are reasonable. If an idea occurs to you, it must be written down, no matter how stupid it seems. Then, once you have developed a long list of possibilities, you can carefully consider each one. At this point you may realize that an idea that seemed unworkable really isn't, or that two poor options might be combined to make a good solution.
Now go back to your list of problem components, and for each part that you marked YES begin brainstorming possible actions and solutions for them. Be sure not to edit yourself as you come up with ideas.
Step 6: Evaluate
Once you have finished generating options, go back and evaluate the likelihood that each option will help. You might want to use a scale of 0 to 10, where 0 would be completely ineffective and 10 would be completely effective.
How much easier would you be able to solve your original problem if you implemented this action?
How difficult is this action for you?
What other factors contribute to this action be effective or ineffective?
By identifying possible actions, you have just changed a problem into a series of goals.
Now you need to turn your goal into a plan.
Step 7: Select an Action
Go to your list of possible actions. Consider which action to carry out. It is best to select one that:
- You have evaluated reasonably highly in terms of its effectiveness
- is reasonably easy to carry out
- and is specific
Once you have selected an action, get ready to make it into a SMARTY goal.
Step 8: Pare Down and Get Specific
Now that you have selected an action to help in working toward your goal, you need to be very specific about it.
How do you know whether your plan is specific enough? Ask yourself these questions:
- Do I know exactly what I am supposed to do? If not, work at defining exactly how you are going to carry out your action.
- Have I defined success in terms of my behavior?
Your action goal should be to do something in particular, not to feel something while you're doing it, or to have someone else react in a particular way. A plan to feel calm walking over a bridge is not a good plan because you do not have direct control over your emotions. A plan to confront your coworker without angering them is likewise a bad plan; you can't control how she will react. Better plans would be to walk over a certain bridge, or to state your concern to your coworker.
- Will I know whether I have succeed?
Success should be obvious. Did you sign up for dance lessons or not? A plan to attend a party and meet some people should be more specific: how many people do you want to talk to? Otherwise you will always be able to say you failed - for example, because you met 5 people but not more.
- Am I likely to succeed?
A plan to take up aerobics and attend three times a week for the next year is understandable, behavioral, and specific. But is it realistic? Pare down your goals until you feel confident of success. This might mean that your plan is to go to the YMCA and pick up the aerobics schedule. And that's all. Once you have succeeded at that, your next goal might be to attend one beginners class. And so on.
If you are still struggling to be sure about your plan, remember the SMARTY acronym: Specific, Measurable, Active, Reasonable, Timely, and Yours.
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