4+6 Problem Solving Technique

Every problem has two components.

Practical component

Emotional component

Items required

Sketch book, colours (your choice), pencil and a yoga mat.

Warm Up

Do an exercise that engage the part of body where you feel most discomfort.

In my case, it is my core and gluts. So, I start with core and exercises: If I am feeling ambitious I start with world’s greatest stretch, followed by glut bridge and dead bug. Otherwise, just the last two.

One thing I discovered is sketching the IFS parts and the hats makes wonders.

For sketching faces, I recommend Visual Thinking Workbook. It’s very easy to follow.

Process

4 represents IFS (Internal Family System Therapy)

4

Exile

Firefighters

Managers

Self

For exiles, firefighters and managers, it is better to use plurals because there may be more than one present.

6 represents Six Thinking Hats

Use the hats in pairs

6

White & Red

Black & Yellow

Green

For Emotions: For this, I will identify a psychotherapy technique to handle my emotions. One technique you can use is to record the thoughts that are coming up under the relevant hat. This helps you see the intrusive thoughts more clearly.

Other technique I found useful is revisiting the parts feelings again with them and overwrite how they feel now using a different colour pen.

For Problem: For this, I will use Design Thinking Toolbox to identify the best tool for the job.

Blue

Once all this is done summarize the analysis in notebook under the following headings:

Problem

Facts

Emotions

-ve

+ve

Solution

For Emotional Component of Problem

For Practical Component of Problem