One example of a possible problem is that you procrastinate (wait until the last minute) on important tasks. Write down what your specific issue is that you need resolved. Define the problem in the simplest terms possible. If procrastination is the issue, simply write down procrastination instead of, “I always wait until the last minute to complete projects and this is stressful. ”
For example, if you think procrastination is the issue, are there also ways that it is not a problem? Is it possible that it does not create stress and helps you focus on getting your work done (some people need the pressure to work)? Is it possible that others may not like that you procrastinate, but it doesn’t hurt anyone and doesn’t seem to affect you getting your work done? Thus, if the problem does not seem to have identifiable consequences, it might not be a top priority problem, or may not be a problem at all. In other words, perhaps you think you procrastinate but you don’t.
Write down what will happen if the problem is not resolved. In the example of procrastination, the consequences might be that others may continue to comment on your procrastination, you may have difficulty prioritizing tasks, you may have increases in stress, and your work quality may suffer if you don’t give yourself enough time to complete a project. Write down and recognize the benefits of solving the problem. For example, the benefits of solving procrastination might be: less stress at the last minute, quality of work will increase due to more time, will have more time to complete work, and bosses and coworkers will be less concerned about the procrastination. If you identify that there are many benefits to solving the problem, then it is probably worth solving and may be a high priority issue.
Write down everything you know about the problem and all of the components that you think contribute to the problem. Pertaining to procrastination, this list might look like: distractions such as television/internet, avoidance of tasks that take a long time, scheduling problems (not enough time), and low frustration tolerance. These issues could be associated with organizational skills. Try creating a problem tree with your main issue on the trunk of the tree, and the associated components on the branches of the tree. This way can you visualize what your problem looks like and how the other issues contribute to the main problem.
For example, procrastination could be a small part of the bigger problem that your work quality is suffering and your boss wants you to make fewer mistakes. Instead of trying to combat the issue of work quality (which could be very complex), you would identify all of the components that contribute to the issue and work on each component separately as its own issue. One way to understand this is to make a graphic representation or “problem/solution tree” of the bigger issue versus the smaller issues. You would place the bigger issue in the center (organizational issues with affect work quality), and the components of the issue would branch out from the center. [6] X Research source Components contributing to the bigger issue might be things like: getting enough sleep, paying close attention, managing time, and procrastination. Notice that procrastination is just one component of the big picture issue of work quality and/or organizational issues.
Make your goals specific, realistic, and time-limited. In other words, give yourself a specific amount of time that you need to accomplish the goal or solve the problem. Some goals may take 1 week while others will take 6 months. For example, if your goal is solved your issue of procrastination, this might be a very long-term goal since some habits can be deeply ingrained and difficult to break. However, you can make the goal smaller, more realistic, and time-limited by saying, “I want to get at least 1 project done 1 day before it is due in the next 2 weeks. ” This goal is specific (1 project done ahead of time), realistic (1 project instead of every project), and time-limited (in the next two weeks).
Write all of these thoughts down on paper or on the computer.
Observe and ask questions. Watch the way others perform. Ask others how they have solved similar problems.
Compile a list of all possible solutions. Write down every way to solve the problem you can think of. In the example of procrastination, your list might involve: keeping a strict schedule, prioritizing tasks, writing daily reminders of important tasks, making realistic evaluations of time needed to complete projects, getting help when needed, and beginning a task at least one day earlier than needed. These are organizational and time management skills that can be learned. There will most likely be many ways to work toward solving the issue. You may also identify other behaviors that reduce the likelihood of procrastination such as: getting adequate sleep, exercising to cope with stress, and eating a healthy diet (to increase and maintain overall health).
Consider philosophical, religious, cultural, and components of your issue.
Try doing free writing or brainstorming in order to generate new ideas. Simply write down everything you think of in regards to possible solutions to the issue. Analyze your list and consider some of the options that you may not normally consider or that you think won’t work. Consider alternative views that you normally wouldn’t. Entertain outlandish suggestions from others and at least consider them as options. [11] X Research source For example, if procrastination is a constant struggle, perhaps making someone else do your work for you might solve your issue. This may sound silly, but even the most outlandish ideas can have a grain of truth in them. For this idea, perhaps asking for help on difficult tasks is not something you considered because getting assistance seems impractical. However, getting help can be very helpful indeed. Do not set limits. Look at the absurd. The answer may go against convention. Take risks. Open-mindedness can be associated with taking appropriate risks, and learning from your mistakes. [12] X Research source
Imagine that a miracle occurred during the night and you woke up in the morning and this problem has magically disappeared. How would it feel? What would it look like? Work backwards from the solution and imagine what might have needed to happen in order for your problem to go away.
Try finding a cost-benefit chart online and fill it in. [15] X Research source
Once you have developed your ratings, write them down from 1-10 on paper or the computer. This way you can refer back to it once you have implemented your choice solution. If your first solution does not work, you can revisit the list and try your second solution and so on. You can also apply several solutions at once (instead of one at a time).
Talk to a friend who shares the issue or has solved the issue in the past. If the problem is work-related, discuss it with a co-worker whom you trust if they have experience dealing with your problem. If the problem is personal, have a conversation with a family member or partner who knows you particularly well. Get professional help from someone who is an expert in solving the problem you have.
Learn something new. Watch movies, read or look at pieces of art in genres or styles that would normally be of no interest. Read more about them. Try learning how to play an instrument. Studies suggest that playing an instrument can help children achieve success academically. [18] X Research source Perhaps learning to play an instrument helps exercise parts of your brain that control important functioning including: attention, coordination, and creativity.
Some types of brain games to try include: logic puzzles, crosswords, trivia, word finds, and Sudoku. Try Lumosity, the brain-training application for your phone. [20] X Research source Try Gamesforyourbrain. com or Fitbrains. com.
Look at dictionary. com and find the “Word of the Day. " Use the word several times during the day. Simply reading more often will increase your vocabulary.
Try simple tasks first like brushing your hair and using your phone before you try other activities.
In order to engage your creative side more, try new activities such as: drawing, painting, dancing, cooking, playing music, writing in a journal, writing stories, or designing/creating anything else you can think of!
Write down the first things that come to mind when you think of the word creativity. Now, do the same with the word problem-solving. Write down what your problem is and any words that immediately come to mind that are associate with your problem including feelings, behaviors, and ideas. A brain-storm for procrastination might look like: anger, frustration, busy, tasks, distraction, avoidance, boss, disappointment, worry, late, distressed, and overwhelmed. Now brain-storm solutions to the problem (what might be involved and how it would feel). For procrastination this might look like: reduce distraction, quiet place, clean desk, tight schedule, calm, happy, relaxed, confident, understanding, no stress, free, peace, cleanliness, relationships, timely, and organized.
Try doing an art therapy exercise. Take a piece of paper and put a line down the middle. One the left side draw your problem. For example, if procrastination is the issue you might draw a picture of yourself at a desk with loads of papers and assignments on your desk, while you are in the picture texting on your phone. Once you have drawn the problem, draw on the other side of the paper a representation of what the solution might look like. For example, this might be a picture of you with your desk clean, phone away, working quietly at your desk.
Try distracting yourself with a pleasurable activity such as reading and then come back to the problem when you feel refreshed.
Pay attention to the dreams you have following a problem and identify any possible solutions that your subconscious mind came up with.
