Exception Finder: A Solution-Focused Therapy Tool | PsychKit.org

The Exception Finder

A Solution-Focused Tool to Discover What’s Working

Step 1: Define the Problem

Start by describing a recurring problem or challenge you’re facing. Be specific.

The Problem:

Log an “Exception”

Describe a specific time, no matter how small, when the problem was less of a problem. What was different? What were you doing?

My Logged Exceptions

Your logged exceptions will appear here.

What is Exception Finding?

Exception Finding is one of the core solution focused therapy techniques. It is a powerful method for shifting your perspective away from a problem and toward the times when the problem is not happening, or is less severe. An “exception” is a moment, no matter how small or brief, that contradicts the problem’s dominance.

When we’re stuck in a problem, our brains tend to see it as constant and overwhelming. This interactive Exception Finder helps you become a detective in your own life, searching for clues that prove the problem is not all-powerful. By logging these exceptions, you build a library of your own successes and strengths.

When Should I Use This Tool?

This tool is designed to build hope and self-efficacy when you feel stuck with a recurring issue. It is especially helpful when you are:

Feeling hopeless or demoralized about a persistent problem (e.g., procrastination, low mood, social anxiety).
Believing that “nothing works” and you’ve tried everything.
Wanting to identify and build upon your existing strengths and coping skills.
Struggling to see any progress in your personal growth journey.
In therapy and want to practice a key solution-focused skill between sessions.

The Science Behind It: Amplifying What Works

The Exception Finder is a practical application of the core principles of Solution-Focused Brief Therapy (SFBT) and the science of neuroplasticity.

Shifting the Attentional Spotlight: Our brains are wired to notice threats and problems (a negativity bias). When we’re focused on a problem, we often fail to see the times it doesn’t occur. This exercise forces a deliberate shift in attention. It trains your brain to start scanning your life for evidence of success and competence, rather than just evidence of failure.
The Problem is Not the Person: SFBT operates on the belief that people are not their problems. A person is not “an anxious person,” but rather a person who is sometimes troubled by anxiety. Finding exceptions proves this—it shows that there are times when you are not defined by the problem, which is incredibly empowering.
Amplifying Solutions: Exceptions are not random occurrences; they are clues to what works for you. When you analyze an exception (“What was different about that time? What did I do?”), you uncover your own unique, effective solutions. The goal of SFBT is to identify these existing solutions and find ways to do more of what’s already working.

Important Safety Disclaimer & When to Seek Help

This tool is for educational and self-exploration purposes only. It is not a substitute for professional medical advice, diagnosis, or therapy.

This is a safe and hopeful exercise for most people. The key is to look for even the smallest exceptions. If the problem is “I argue with my partner every day,” an exception might be “For 10 minutes this morning, we had a pleasant conversation over coffee.” No exception is too small to be significant.

If you are struggling with a severe and persistent problem, such as clinical depression, a substance use disorder, or severe anxiety, this tool can be a helpful way to build hope, but it is most effective when used as part of a comprehensive treatment plan with a qualified mental health professional. If you are in crisis, please call your local emergency number.