Complete the Worksheet
This worksheet supports reflection and planning. It does not diagnose conditions or replace urgent care. If you may harm yourself or someone else, seek immediate local emergency or crisis support now.
Example Data Table
| Problem | Option | Helpfulness | Feasibility | Value | Effort | Risk | Estimated Score |
|---|---|---|---|---|---|---|---|
| Overwhelmed by unfinished chores | Complete one ten-minute task | 8 | 9 | 8 | 3 | 1 | 77.7 |
| Overwhelmed by unfinished chores | Ask a sibling for support | 7 | 8 | 8 | 4 | 2 | 72.9 |
| Overwhelmed by unfinished chores | Ignore it for another week | 2 | 10 | 2 | 1 | 7 | 43.5 |
Formula Used
This worksheet ranks choices with weighted scoring. It is a planning aid, not a clinical measure.
Option Score = ((Helpfulness × 28) + (Feasibility × 22) + (Values Fit × 18) + (Controllability × 12) + (Confidence × 8) + (Support × 7) − (Effort × 10) − (Risk × 15) + 250) ÷ 1200 × 100
Action Priority Score = ((Importance × 25) + (Urgency × 15) + (Controllability × 20) + (Confidence × 15) + (Support × 10) + ((10 − Distress) × 10) + ((10 − Obstacles) × 5)) ÷ 10
Readiness Score = ((Controllability × 35) + (Confidence × 30) + (Support × 20) + ((10 − Obstacles) × 15)) ÷ 10
- Higher helpfulness, feasibility, and values fit raise the option score.
- Higher effort and risk lower the option score.
- High distress can reduce action readiness, which encourages smaller steps first.
How to Use This Calculator
- Write a short title for the problem and describe the situation clearly.
- Set your target outcome so the tool can compare options against a real goal.
- Rate your distress, urgency, importance, controllability, support, confidence, and obstacle load from 0 to 10.
- Add at least two possible response options. Rate each option honestly.
- Enter one very small next step and a coping statement you can believe.
- Submit the form. Review the top option, readiness score, and support note.
- Export the result as CSV or PDF for reflection, coaching, or journaling.
- Repeat the worksheet after taking one step or when the situation changes.
FAQs
1. What does this worksheet calculator do?
It organizes a stressful problem into ratings, response options, and a practical next step. The scoring helps you compare choices more clearly and consistently.
2. Is this a mental health diagnosis tool?
No. It is a structured reflection and decision aid. It does not diagnose any condition, replace therapy, or provide emergency assessment.
3. Why do effort and risk reduce the score?
Large effort and high downside can block follow-through. Lowering their weight helps the worksheet favor safer, more manageable, and more realistic first moves.
4. What if my distress rating is very high?
Use the smallest safe step possible. Add grounding, rest, or support before major decisions. Seek urgent local help immediately if safety is at risk.
5. How many options should I compare?
Two to four options usually work well. Too few can narrow thinking, while too many can increase overload and make the worksheet harder to use.
6. Can I use this for everyday decisions?
Yes. It can help with conflict planning, study stress, procrastination, routine decisions, and other problems where you need a clearer next action.
7. Why include a coping statement?
A believable coping statement can reduce overwhelm and support action. It keeps the plan emotionally grounded while you focus on one manageable step.
8. When should I repeat the worksheet?
Repeat it after taking a first step, when circumstances change, or when your confidence, support, or distress level shifts noticeably.