CBT Problem-Solving Worksheet

A CBT Problem-Solving Worksheet is like a personal thinking buddy when life throws curveballs. Rooted in problem-solving therapy and positive psychology, it helps you take messy situations, break them down, and actually do something about them — without spiraling.

Perfect for navigating stress, tough decisions, or the kind of triggers that fuel depression, this worksheet walks you through techniques and simple exercises to explore the issue, brainstorm realistic options, and choose the next best move. It’s not about being perfect — it’s about making progress.

Loved by therapists and totally user-friendly, it’s one of those psychology tools that doesn’t feel clinical — it feels helpful. Whether part of your treatment plan or just a tool you reach for when you're stuck, it’s here to get you unstuck, one clear step at a time.

Sections available in this template:

• Questions: What is the specific problem you are facing?
• Why is this a problem?
• What factors make this problem challenging?
• List at least 3 possible solutions, even if they seem unrealistic?
• Prompts: Rate each solution based on effectiveness and feasibility?
• Which solution seems the most realistic and effective?
• Plan specific steps for implementing the best solution
• Identify potential roadblocks and how to handle them
• Notes: Did the solution work? Why or why not?
• What adjustments can be made if needed?
• What did you learn from solving this problem?