When life feels overwhelming, it’s easy to get stuck focusing on what’s wrong. But what if, instead
of dissecting every problem, you could focus on what’s already working and build from there?
That’s the heart of Solution-Focused Therapy (SFT) — a refreshing, forward-looking approach to
personal growth and change.
What Is Solution-Focused Therapy?
Developed in the 1980s by Steve de Shazer and Insoo Kim Berg, Solution-Focused Therapy (also
called Solution-Focused Brief Therapy, or SFBT) takes a simple but powerful stance: you don’t
need to understand every detail of a problem to find a way forward.
Rather than dwelling on the past, SFT invites clients to explore the present and future — what
they want life to look like and what steps can move them closer to that vision. It’s practical,
empowering, and often surprisingly quick.
How It Works
A solution-focused therapist helps clients identify strengths, resources, and small successes that can
spark change. Two of the most well-known techniques are:
- The Miracle Question: “If you woke up tomorrow and your problem was gone, what
would be different?” This question helps people picture the life they want — and spot clues
about how to get there. - Scaling Questions: Clients rate their confidence, motivation, or progress on a scale from 1
to 10. This gives them a more realistic perspective on their situation, makes improvement
measurable and celebrates even small steps forward.
Why It’s So Effective
SFT is used across therapy, education, healthcare, and coaching because it’s brief, adaptable, and
hopeful. Instead of labelling clients as “broken,” it highlights their existing strengths and
capabilities. The message is clear: you already have most of the tools to create change — you just
need to notice and use them.
The Takeaway
Solution-Focused Therapy is all about shifting your perspective from what’s wrong to what’s
possible. By focusing on small, meaningful actions, it helps people build momentum and
confidence. Sometimes, even a tiny change can open the door to a completely new chapter.
So next time you feel stuck, try asking yourself: What’s one thing that’s working right now? That
small question might just be your first step toward lasting change.