What is problem solving and why is it important?
The goal of problem-solving is to overcome obstacles and find solutions that best resolve the issue. It helps create a path towards a desired outcome.
A problem is a situation where a person is required to accomplish a goal and the resolution is not clear. The person finds it difficult to create steps to achieve the target goal.
Developing problem-solving skills is a useful lifelong tool that can be transferred into all areas of life; not just nutrition, health and fitness.
To help overcome problems and obstacles, we need to find solutions.
The definition of a solution is the act of solving a problem.
The purpose of this blog is to provide you with some steps you can implement to solve problems you are facing with your nutrition, behaviours and potentially other areas of life.
Common Nutrition Problems
A Lack of knowledge - “I don’t know what to eat”
Following overly restrictive fad diets - Detoxes, Alkaline Diets, Cabbage Soup Diets.
Under eating on weekdays followed by overeating on weekends - “I only eat 1500 calories Monday to Friday”, followed by “Cheat Meals” and then drinking 10 or more alcohol beverages
Underreporting the amount of food and drink consumed - “I tracked on MyFitnessPal and it says I only ate 1200 calories”…. But what about the snacks and the cappuccino you forgot to log?
Lack of time - “I just don’t have time to prepare healthy meals that taste good”
Lack of skills or resources - “I don’t know how to cook healthy meals”
Economic - “It’s too expensive to eat healthy”
Perceived lack of motivation - “I just don’t have the motivation to stick to anything”
Misinformation - “But wellness blogger Wendy said I should only drink Alkaline water and that roasting my almonds removes all the health benefits from them”
Spending time, effort and resources on the wrong areas - “I’ve been taking BCAA’s, eating 6 small meals a day to boost my metabolism and putting butter in my coffee to burn more fat, why aren't I losing weight?”
How can you solve problems?
The following activities aim to help you solve problems, create solutions and take action.
Problem-solving is a skill that we can develop over time through deliberate practice and reflection.
The following steps are guidelines you can use to solve problems and improve problem-solving skills.
FN’Short Version
What is the problem?
Brainstorm as many solutions as possible
Choose the best solution or combination of solutions for you
Take action on the solution
FN’Deeper Dive
Identify the problem (as early as possible)
Define the problem
How did it evolve?
How does it interfere with your life, what does it stop you from doing/being?
If it was gone, what would you start doing more of? How would you behave differently? How would your life be different?
Brainstorm as many solutions as possible. Be creative. Try a mindmap
Think through the implications of each solution. What are the disadvantages of each?
Choose the best solution or combination of solutions for you
Take action on the solution
Reflection
Let’s break each step down in further detail.
Identify the problem
Becoming aware of the problem is the first step. Without awareness, we can’t take action.
Spotting problems early can prevent them from becoming overwhelming.
Look for clues that a problem is developing such as lack of progress, frustration or fatigue with your nutrition or results, or you feel like you’re putting in effort in some areas but others are letting you down.
It gives you a chance to create a plan before the problem feels too big to tackle.
Define the problem
Working out the true nature of the problem is essential if you are to find the right solution. Break down the problem and why it needs to be solved.
How did it evolve?
Think of a time when you were not having the problem. How did the problem develop?
How does it interfere with your life, what does it stop you from doing/being?
List some of the consequences and negative side effects of this problem. Does it prevent you from achieving something or being the best version of yourself?
If it was gone, what would you start doing more of, how would you behave differently, how would your life be different?
This is also known as the miracle question.
“Now, I want to ask you a strange question. Suppose that while you are sleeping tonight and the entire house is quiet, a miracle happens. The miracle is that the problem which brought you here is solved. However, because you are sleeping, you don’t know that the miracle has happened. So, when you wake up tomorrow morning, what will be different that will tell you that a miracle has happened and the problem which brought you here is solved?” (de Shazer, 1988)
Brainstorm as many solutions as possible (Mindmap)
Be creative and try to think of all possible solutions. The more options, the more likely you are to come up with a good one that suits you.
A mind map can be a creative way to brainstorm solutions. In the centre have the problem you’re trying to solve and from there branch out with solutions.
If you can’t think of ideas, think of something that somebody else does that makes the problem better.
You can also think of something that you have done in the past with a similar situation, or try asking others for ideas (eg. friends, coach, FNC Community).
We can also backwards map to find solutions. Imagine a future time when you are not having the problem you are having right now. Work backwards to figure out what you could do now to make that future come true.
Thinking through the implications of each solution
What are some disadvantages, barriers or ramifications for each of the options you’ve listed? This can help us rate how viable each possible solution may be and possibly rank them from most to least likely.
Choose the best solution or combination of solutions
After looking at the implications for each, the best solution may stand out and be easy for you to pick.
You may also consider combining parts of different solutions.
We’d also like to add in a confidence rating for your chosen strategy.
Try to pick one that you are 8/10 or above confident in implementing (1 being not confident, 10 being extremely confident).
Act on the solution
The final step is to put your solution into practice.
Give it a go.
See if it works, if it suits you and if it’s effective.
Reflect
Take some time to review the solution, usually the next day or as soon as possible.
See whether it was effective and if it can be a long term solution for you.
If it turns out not to be a good idea, that’s ok - try one of the other solutions.
FN’Example
Identify the problem (as early as possible)
Drinking too much alcohol on the weekends.
Define the problem
Excessive alcohol on the weekend is affecting my body composition, my recovery from training and making it difficult to progress at the rate I would like.
Drinking too much on a Saturday after a hard training session makes me feel like I’m undoing my hard work.
I end up wasting all of Sunday and I feel slow on Monday.
I value my time and my performance both physically and cognitively.
Excess alcohol is a behaviour that is no longer aligned with my values.
How did it evolve?
When I don't go out drinking with others, I can enjoy 1-2 beers and not go overboard.
When I go out I get excited, I enjoy the taste, it’s refreshing and I drink too fast.
Especially when it’s a special occasion when I’m around others.
My dad is also a fast drinker so I think I’ve learnt traits from him.
The drinks are delicious and rewarding so it sparks a craving to want more.
How does it interfere with your life, what does it stop you from doing/being?
It prevents me from feeling and performing at my best.
It stops me from recovering and training well.
It prevents me from being a good partner and enjoying quality time with my partner.
It affects my mental health.
It stops me from recharging on Sunday after a 6 day work week and means I don’t start Mondays at my full potential.
If it was gone, what would you start doing more of, how would you behave differently, how would your life be different?
I would have a more positive relationship with alcohol and it would serve its purpose of enjoyment, both with taste and with social experiences.
I would fit within my values rather than compromising other areas of my life such as training, health and work.
I would live a more fulfilling life each day and not feel like I’m wasting time.
Brainstorm as many solutions as possible (be creative) - mindmap
Abstain from alcohol completely
Drive places to limit alcohol consumption
Only drink on 1 day of the weekend
Limit of 6 drinks per week
Drink alcohol that doesn’t taste so good so you’re not tempted to keep drinking it
Have non alcoholic drinks in between each alcoholic drink
Think through the implications of each solution (disadvantages of each)
Abstain from alcohol completely - I enjoy it socially, the taste and the experience with friends. This will not have an overall positive effect.
Drive places to limit alcohol consumption - some of the beers are strong and 2 may put me over the limit. Some places I go it’s not easy to drive and find a park.
Only drink on 1 day of the week - I pretty much already do this.
Limit of 6 drinks per week - No disadvantages to this one.
Drink alcohol that doesn’t taste so good so you’re not tempted to keep drinking it - that would not fulfil the purpose of enjoying a drink socially. I like the taste of a nice beer, I’d rather not drink if it didn’t taste good.
Have a non alcoholic drink in between each alcoholic drink - No disadvantages to this one.
Choose the best solution or combination of solutions
When I drink I’ll also have a water or soda water in between drinks to slow down the rate of consumption and to help stay hydrated which will help how I feel the next day.
I am 9/10 confident with this strategy.
Act on the solution
Take action
Reflect
On the weekend I drank water and soda water in between each drink.
I didn’t feel as affected by alcohol in the moment and felt a lot better the next morning.
I believe this is a helpful long term solution because I also enjoy soda water and it’s quite refreshing to have between drinks.
FN’Summary
Like any skills, practice is important in development, refinement and improvement.
You can use this strategy for any type of problem you face.
For smaller problems, try the short, 4 step version.
For a persistent or deeply ingrained problem, take some time to dive deeper with the 10 step activity.
It can be more beneficial to write out each step than to problem solve in your head.
You can also complete the activity if you click this link and complete it on your computer or phone:
Complete Problem Solving Activity
Try to practice being proactive with your problem solving.
Scan your day, week, or upcoming schedule and see if you can forecast any potential problems that may arise.
See if you can implement the strategies above to come up with solutions.
Remember the quote: “Insanity is doing the same thing over and over again and expecting different results.”
If the same problems frequently occur, try to solve the problems by creating solutions and doing one thing different.
If nutritional knowledge and skills are a problem area for you, a possible solution could be working with a nutrition coach who can not only improve your understanding of nutrition but also work collaboratively with you to find strategies that are best suited to you personally, your lifestyle, goals, schedule and preferences.
1 on 1 Nutrition Coaching with Fortitude Nutrition Coaching
Are you looking for an understanding and supportive human to talk with, to help with advice and guidance? An objective set of eyes to see what you could improve to move towards your goal in the easiest possible way?
We work with real people and get real results. Sign up for 1 on 1 Nutrition Coaching today and get the support, guidance and accountability of a Fortitude Nutrition Coach.
References:
The steps have been adapted from:
“Overcoming Binge Eating” by Christopher Fairburn
“ACT Made Simple” by Dr Russ Harris
“Do One Thing Different” by Ron Coffen/Bill O’Hanlon
De Shazer - Miracle Question https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3125538/
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