Solution-focused thinking skills
Solution-focused thinking is a practical, collaborative and positive approach to improving life and, in turn, well-being. It's based on the premise that there is always a solution to an issue, and that by following the SFT steps, the solution is easier to identify. SFT is an invaluable tool for professional and personal lives and, for me, is a revolutionary way of thinking.
If you work through these tools and questions, I guarantee you will come out the other end feeling better, lighter and more resolved – one way or another!
Step 1
Start with the Platform – this is where we are now. It’s not ‘the problem’ itself, but it is linked to the problem. We need to think about the platform early, to support the changes we are going to make.
People can spend hours, sometimes days, discussing the problem. SFT avoids this time-suck and asks an alternative question.
Ask yourself: “What would you like instead?”
Start your answer, “I would like instead…” and keep going with endings to this sentence until you completely run out of ideas. Try to avoid statements that start with ‘I don’t want…’ and keep it in the positive – what you do want.
Step 2
Next, think about the Future Perfect. Imagine this as ‘the situation without the problem’. But it’s the direction, not the goal, that we’re interested in (as the goal may change over time).
Ask yourself: “What if the problem went away – how would you know? How would others know? What would it look like?”
You might like to ask yourself the miracle question! Imagine that you wake up one day and a miracle has occurred: the problem has disappeared completely. There is a vacuum where it used to be. What are the first signs that tell you the problem has disappeared? What would that be like? Try to get into the detail as much as you can. If the brain ‘hears’ you talk about life without the problem, it starts to think that this ‘reality’ that you describe is true.
Step 3
The next step is about Counters. We might accumulate Counters – resources, skills, know-how and expertise that will count in getting us towards the solution. Often in life, we focus our attention on where we are now and where we want to be and we don’t always give enough consideration to what we’ve done so far to get to where we are, and to the things we have working for us that will help us get to where we want to be.
Ask yourself: ‘When does the solution happen already?’
Also try: “What’s worked so far?” “What skills do I have from other areas of my life that can help me get towards my goal?” “What am I good at, what are my skills and personal strengths?”
Step 4
The Scale is a way of engaging people in reflection on strengths and coping strategies, and is a way of identifying personal goals and steps towards achieving them. The chosen number on the scale is not important in itself – it just helps to realise more about a situation.
Scaling can be used for many different things and helps to explore perceptions rather than reality.
Think of an example of something in your life that you would like to be better. This can be something outside of work, perhaps a hobby or a skill.
Step 5
Many people find it difficult to give and receive praise, but giving positive feedback and praise is a powerful way of motivating people. It increases self-awareness, self-confidence and self-esteem. By helping someone to recognise what they are good at and the positive outcome and impact of their actions, they will be capable of even more in the future. How can you do this for yourself?
Whatever you are already contributing towards the solution will be recognised, valued and affirmed.
Ask yourself: “What helps me to see that I can make further progress?” “What am I already good at?”
Step 6
Identifying a very small step that can be taken in the next few days that could move you closer to your desired future. It is surprising how small a well-chosen action can be and still make a big difference.
What small step can you take right now that will help you get towards your goal?
Try saying to yourself: “Do more of what works, less of what doesn’t work.” So often, we do what doesn’t work because we have always done things that way. Be discerning and honest: if something isn’t working, stop doing it; if something is working well, do more of it.
Follow these steps and work your way around the model. If you get stuck, go back to your Platform: what would you like instead? Then continue around the model again. Keep going!
If you work through these tools and questions, I guarantee you will come out the other end feeling better, lighter and more resolved – one way or another!
Step 1
Start with the Platform – this is where we are now. It’s not ‘the problem’ itself, but it is linked to the problem. We need to think about the platform early, to support the changes we are going to make.
People can spend hours, sometimes days, discussing the problem. SFT avoids this time-suck and asks an alternative question.
Ask yourself: “What would you like instead?”
Start your answer, “I would like instead…” and keep going with endings to this sentence until you completely run out of ideas. Try to avoid statements that start with ‘I don’t want…’ and keep it in the positive – what you do want.
Step 2
Next, think about the Future Perfect. Imagine this as ‘the situation without the problem’. But it’s the direction, not the goal, that we’re interested in (as the goal may change over time).
Ask yourself: “What if the problem went away – how would you know? How would others know? What would it look like?”
You might like to ask yourself the miracle question! Imagine that you wake up one day and a miracle has occurred: the problem has disappeared completely. There is a vacuum where it used to be. What are the first signs that tell you the problem has disappeared? What would that be like? Try to get into the detail as much as you can. If the brain ‘hears’ you talk about life without the problem, it starts to think that this ‘reality’ that you describe is true.
Step 3
The next step is about Counters. We might accumulate Counters – resources, skills, know-how and expertise that will count in getting us towards the solution. Often in life, we focus our attention on where we are now and where we want to be and we don’t always give enough consideration to what we’ve done so far to get to where we are, and to the things we have working for us that will help us get to where we want to be.
Ask yourself: ‘When does the solution happen already?’
Also try: “What’s worked so far?” “What skills do I have from other areas of my life that can help me get towards my goal?” “What am I good at, what are my skills and personal strengths?”
Step 4
The Scale is a way of engaging people in reflection on strengths and coping strategies, and is a way of identifying personal goals and steps towards achieving them. The chosen number on the scale is not important in itself – it just helps to realise more about a situation.
Scaling can be used for many different things and helps to explore perceptions rather than reality.
Think of an example of something in your life that you would like to be better. This can be something outside of work, perhaps a hobby or a skill.
- On a scale of 1 – 10, where 1 is the worst that it has even been, and 10 is the desired outcome or the Future Perfect, where would you put things today?
- So, you’re at n now. How did you get that far?
- What would half a point higher look like?
- How would you know if you got to n+1?
Step 5
Many people find it difficult to give and receive praise, but giving positive feedback and praise is a powerful way of motivating people. It increases self-awareness, self-confidence and self-esteem. By helping someone to recognise what they are good at and the positive outcome and impact of their actions, they will be capable of even more in the future. How can you do this for yourself?
Whatever you are already contributing towards the solution will be recognised, valued and affirmed.
Ask yourself: “What helps me to see that I can make further progress?” “What am I already good at?”
Step 6
Identifying a very small step that can be taken in the next few days that could move you closer to your desired future. It is surprising how small a well-chosen action can be and still make a big difference.
What small step can you take right now that will help you get towards your goal?
Try saying to yourself: “Do more of what works, less of what doesn’t work.” So often, we do what doesn’t work because we have always done things that way. Be discerning and honest: if something isn’t working, stop doing it; if something is working well, do more of it.
Follow these steps and work your way around the model. If you get stuck, go back to your Platform: what would you like instead? Then continue around the model again. Keep going!
