A problem is often connected to a lot of emotions, thoughts, or information. We need to navigate through this to find the best solution. To work through the problem without being overwhelmed, you might need to get the issue out of your head and into the open. One way to do this is with a journal for problem-solving.
Let’s have a look at 4 journaling techniques and 12 prompts for problem-solving.
Types of journals for problem solving
There are several types of journals you can use for problem-solving. The right choice is down to your preferences and situation. Let’s have a look at 4 different types of problem-solving journals and when they should be used.
My recommended notebook for journaling
1. Stream of consciousness journal
A stream of consciousness journal is a type of journaling where you let your thoughts flow uninterrupted onto the paper or through your keyboard. There is no predefined structure, no prompts, or anything for you to think about. All you have to do is write down everything that crosses your mind.
You’ll often get new insights and ideas when you let your thoughts run freely. This is great for finding alternative solutions to a problem you’re facing. Sometimes, you won’t get any seemingly useful insights or solutions the first time you use this journal. That’s okay. You gave your brain a chance to vent and calm down. Sometimes, this can be a solution in itself.
How to use a stream of consciousness journal
Stream of consciousness journaling is a simple yet effective type of journaling for problem-solving. Here’s how you can do it in 3 steps:
- Take a moment to reflect on your problem. What is it? How does it make you feel? What are you thinking right now? Take a moment to be present with whatever is going on.
- Start writing using your short reflection as a starting point. Let your thoughts flow uninterrupted onto the paper or through the keyboard.
- Continue writing until your head feels clear, you have found a solution, or you don’t want to write anymore.
It can be beneficial to go through your journal once you’ve finished to see if there are any insights you’ve missed in the middle of writing. Sometimes, you might miss something important because you’re so immersed in the exercise. However, if you don’t feel like revisiting your thoughts, you don’t have to.
Related: How to stop overthinking
When to use a stream of consciousness journal for problem solving
You can use a stream of consciousness journal as a tool to find a solution to any problem. However, It’s most effective when the problem is related to or causing stress or anxiety.
Related: Journaling prompts for anxiety
2. Pros and cons
Most people have tried or at least heard of the pros and cons method. It’s a classic tool to help you make a decision when you have to choose between a limited number of options. It does so by clearly mapping out the pros and cons of each option so you can make a rational decision based on facts.
This method can be used for problems ranging from a simple yes and no question, such as if you want to attend a social event, to something more complex as which school or major to pick.
How to use pros and cons
The pros and cons list is probably the simplest tool on this list. Here’s how you can do it yourself.
- Take a piece of paper and write your options at the top of it. Make sure that there’s enough space between them. Alternatively, you can take a piece for each option. This can also be done on your laptop.
- Create two columns under each option. Name one of them pros and the other cons.
- Fill in the pros column with the benefits of taking this option. This can be physical, emotional, and anything else you see as a benefit.
- Fill in the cons column with all the drawbacks of taking this option. This can again be anything you deem as something negative.
Once you’ve filled the columns under each option, it’s time to reflect. Which option seems most attractive now that you have a visual of the benefits and drawbacks of each option?
Related: Make quicker decisions with the 5-second rule
When to use pros and cons for problem-solving
The pros and cons list works best when you have to make a decision between a limited number of options. This might be choosing a school or a job. The more options you have, the more likely it is to cause information overload and the less effective this method is.
3. Fake letter for problem solving
Fake letters are a popular journaling technique where you’ll write a letter to either your present self, yourself at another time, or to someone. In this letter, you can freely share your thoughts and opinions with someone without them ever having to see it.
Fake letter journaling can be beneficial for a range of problems. Here, we’ll look into one for problem-solving and another for dealing with difficult emotions.
How to use a fake letter for problem solving
When we’re trying to find a solution to a friend’s problem, we’ll often notice that it feels easier than trying to solve our own. When trying to help someone else, we can be rational and fearless in a way we rarely can with ourselves. With a fake letter for problem-solving, you can take advantage of this and find the same kind of solutions for yourself. Here’s how you do it.
- Pretend that you have to write a letter to someone in your life or a fictional person. This person is having the same circumstances as you and are faced with the same problem. They have asked for your advice on how to solve it.
- Write a letter to this person with your advice. Try to advice them as genuinely as you can. Try to forget yourself in the solution.
When you’re finished, you’re left with a possible solution. It might not be perfect every time, but it’ll help you view the situation more clearly. It’ll help you move closer to a possible solution.
How to use a fake letter to vent
Most of our problems originate from difficult emotions. Sometimes, finding a solution to what our problem seems to be is not the real solution. Sometimes, the solution is a relief of those emotions instead.
How you write this fake letter for this is similar to how you write it for problem-solving. But instead of writing it to a friend seeking advice, you write it to someone or something else. Someone who has caused difficult emotions but that you aren’t able or willing to tell how you feel. Pretend to write a letter to that person. In the letter, you tell them whatever it is you need to do.
Remember, you don’t have to sugarcoat anything. Let all your anger, sadness, fear, and frustration out. Write whatever it is you need to, how you need to.
When to use a fake letter for problem solving
A fake letter for problem solving is effective for any kind problem.
When to use a fake letter to vent
A fake letter to vent should be used when a person, thing, or situation provokes a lot of strong feelings in you.
Related: Find peace with a gratitude journal
4. Prioritization journal
Sometimes, we struggle to tell what it is we want. We can get confused about our priorities and not know what is most important to us. And while this is normal, it can make it difficult to make decisions.
Most people have surface-level knowledge about the things they really want in life. But once they dig a little deeper, they don’t know.
A prioritization journal can help you dig past the surface and discover what you truly want. The more you practice this, the better you’ll know yourself. When you get to fully understand what it is you want in life, it’ll be easier to make the right decisions to bring you there.
Related: Learn how to increase productivity with a journal
How to use a prioritization journal
Before you can use your prioritization journal to solve your problems, you have to know what your priorities are. If you’re already sure about this, you can skip this step to the prioritization journal below.
- Spend some time on self-discovery. Make 3 lists. One for your values, for your long term goals, and for life necessities (Financial, emotional, freedom, etc).
- Give each item on each list a number. Give the most important thing 1, the second 2, and so on. Be sure that you rank them based on how you really feel, not how you think you should feel.
- Update the list frequently to ensure that it’s still relevant.
Once you’re sure about the things above, you know your priorities. You can now begin to use the prioritization journal. Here’s how you do it.
- Weigh how each option aligns with your most important values.
- Weigh how each options aligns with your long term goals
- Weight how each decision aligns with life necessities.
Now, you can go through the different options and see which of them aligns best with who you are and who you want to be. Usually, the option with the highest alignment is the best solution.
This method is similar to a goal journal. You can read more about goal journaling here.
Related: How to beat procrastination
When to use a prioritization journal for problem solving
This type of journaling can be used for any problem but is most effective when you have to make a difficult decision. This might be when choosing a school or a job, but also for something as simple as whether you should go to the gym today.
Journaling prompts for problem solving
Prompts are short statements or questions that can help you get started with a journal and can work on numerous things. One of them is problem-solving. Here are 12 prompts you can use for your problem-solving journal.
- Describe a recent challenge that you’ve overcome. How did you do it?
- Identity a recurring issue in your life. What is it and how can you overcome it?
- Take a complex issue you’re facing and break it into as many smaller parts as possible. Which part of the problem can you solve right now?
- Think back to a situation where you had to make a tough decision. What did you chose and how did it play out?
- Think back to a time where you faced failure or setback. How did you bounce back?
- Think back to a moment where things didn’t go as planned. How did turn out?
- What is the worst thing that can happen? How likely is it that this will happen?
- Think back to a time where you successfully collaborated with someone else. How did it turn out?
- Right now, what feels best to me?
- If I make this choice, how do I think it’ll affect my future?
- Have I faced a similar problem in the past. Did I learn anything from it?
- What would I do in this situation if I didn’t care about what other people think?
Related: Journal prompts for productivity
Final thoughts
Journaling is a great tool for problem-solving. It can give you an overview of the situation, calm your thoughts and emotions, and help you make a decision that aligns best with your values.
Hopefully, you’ll find that journaling can make dealing with your problems a bit easier.
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