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Low mood & motivation

Step-by-step problem solving

Break a stuck problem into steps: define it, brainstorm, choose, act and review.

About 15 minutes · 8 questionsProblem-solving therapy
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Low mood & motivation~15 minProblem-solving therapy

Step-by-step problem solving

Break a stuck problem into steps: define it, brainstorm, choose, act and review.

Why this helps

Problem-solving therapy (D'Zurilla & Nezu) is an effective treatment for depression and stress. Its structured steps move you out of rumination — going over and over a problem — and into action.

1. The problem, stated specifically

Not 'my life is a mess' but 'I'm two months behind on my phone bill.'

2. What I want to be different — a realistic goal

3. Brainstorm every possible solution — no judging yet

4. Pros and cons of my top two or three

5. The solution I'll try

6. The steps, in order

7. When I'll start

8. Afterwards: what worked — and what I'll try next if it didn't

From the Workbook on Amity Connect, via RecoveryHome.comFor reflection and practice — not a diagnosis or a substitute for professional care. In crisis, call or text 988.amityconnect.com/app/workbook/problem-solving
Keep your answers somewhere safe
This worksheet, online and private, on Amity Connect — free for individuals, built by the same team. Your answers stay yours; if you're with a recovery home that uses it, they can assign it to you and see only what you choose to share.
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About this worksheet
It comes from the Amity Connect workbook, built by the same team as RecoveryHome, and is free to print and share. It's for reflection and practice — not a diagnosis, and not a substitute for professional care. Content is never written or edited by advertisers. If you're in crisis, call or text 988.

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Step-by-step problem solving — free printable worksheet · RecoveryHome