Black Sun

    Solution-Focused Thinking

    Cognitive Skills

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    Solution-Focused Thinking

    Solution-Focused Thinking draws from Solution-Focused Brief Therapy (SFBT), developed by Steve de Shazer and Insoo Kim Berg. Rather than dwelling on problems, their origins, or what's wrong, this approach redirects attention to solutions, strengths, and times when the problem is less severe.

    The core premise is that you don't always need to understand a problem to solve it, and that focusing on what's working is more energizing and effective than analyzing what's broken. This isn't about ignoring problems—it's about a more efficient path to change.

    Key Solution-Focused Questions

    The Miracle Question: "If you woke up tomorrow and this problem was solved, what would be different? What would you notice first?"

    Exception Questions: "When is this problem less severe or absent? What's different about those times?"

    Scaling Questions: "On a scale of 1-10, where are you now? What would one point higher look like?"

    Coping Questions: "How have you managed to cope so far? What strengths have gotten you through?"

    Best Hopes: "What are your best hopes for our conversation today?"

    Principles of Solution-Focused Thinking

    If it works, do more of it

    •Find exceptions and replicate them

    If it doesn't work, do something different

    •Small changes can lead to big differences

    No problem happens all the time

    •There are always exceptions to explore

    Small steps lead to big changes

    •Focus on the next small step, not the whole solution

    People have resources and strengths

    •Build on what's already working

    The future is created, not discovered

    •Focus on preferred futures, not past causes

    When to use solution-focused thinking:

    •When stuck in problem-analysis loops
    •When feeling overwhelmed by complexity
    •To build motivation and hope
    •When traditional approaches haven't worked
    •To identify small, achievable next steps
    •When you need a quick mindset shift

    Tips for practice:

    •Ask "What do I want instead?" not just "What's wrong?"
    •Notice exceptions—they hold solutions
    •Imagine your preferred future in vivid detail
    •Take the smallest possible step toward what you want
    •Celebrate small progress
    •Focus on what you CAN control
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