英文原文
Solution-focused practices are outcome-oriented, competence-based, and incorporate principles of positive psychology to help individuals look to a future without a particular problem, rather than focusing solely on the problem itself. Solution-focused therapy uses scaling questions to understand client concerns while simultaneously empowering individuals to evaluate their circumstances, become active participants in uncovering solutions, and track advancements toward a goal. Solution-focused scaling questions measure individual experiences and fulfill several purposes. For instance, scaling questions can help people clarify their goals, identify actionable steps required to achieve them, and consider future consequences of reaching their desired outcome. Further, using scales with clients can reinforce hope and strengthen self-confidence by identifying what has already been achieved and providing observable signs of future improvement and change. Self-rated scaling also enhances self-esteem, bolsters a sense of competence in one’s abilities, allows individuals to recognize that they have control over their problems, and illustrates to clients that their views and ideas are relevant. While scales generally range from 0 to 10, it is important to note that the initial rating selected by clients is not the focus of scaling questions. These self-ratings are, after all, subjective. Regardless of where clients rate themselves, the aim is to help them move up the scale from the starting point and draw attention to the exceptions, strategies, and actions that allow them to do so. This exercise will help clients improve their lives using solution-focused scaling questions assessing four domains: success scaling, motivation scaling, independence scaling, and confidence scaling. Each version is designed to help clients think more deeply about their current progress towards a goal, identify actions and behaviors that already work, and determine actionable steps to help them reach their desired level within each area. When we want to improve our lives, it is easy to focus on what is lacking instead of actively taking steps towards a more desirable future. Rather than becoming preoccupied with the problems you face, solution-focused scaling questions ask you to think about your present circumstances, identify goals, think about what you already do well, and monitor your progress on simple scales ranging from 0 (least desirable scenario) to 10 (most desirable scenario). The four scales in this exercise will help you think about your goals in terms of 1) success, 2) motivation, 3) confidence, and 4) independence. These four areas are important for achieving the goals you set for yourself. Solution-focused scaling questions will also help you: Identify what you do well; Highlight the progress you have already made; Recognize the resources that will help you reach your goals; Feel confident, determined, and motivated. Below is a visualization of the steps involved in solution-focused scaling: Before you begin: Identifying your goal. Before you begin, take some time to think of something you would like to change. Perhaps an area that is not going as well as you would like or a goal you have not yet achieved. This could be related to any aspect of your life, including relationships, finances, or your career, among many others. You might want to change your career or improve your performance at work or college. Perhaps you wish to work on your communication skills or deal more effectively with problems. When you have a goal in mind, write it down in the space below. Scale 1: The Success Scale. Now that you have a goal in mind, it is time to look at the first scale. The following questions will help you think about where you are in relation to achieving your goal, what you have already achieved, and what steps will help you move closer to your goal. This scale will also help you consider past successes and monitor your progress to increase your likelihood of reaching your desired outcome. With your chosen goal in mind, we can start answering the questions of the success scale. Step 1: Where are you currently on the success scale? Below is a scale ranging from 0-10, where 0 represents the situation in which nothing has been accomplished yet, and 10 represents the most desired level of success. Regarding your current success in relation to your goal, where would you say you are right now? Use the scale below to record your current rating. Step 2: Identifying what is working well for you. Now, it is time to look at actions that you feel are helping you reach your desired outcome. Take some time to consider the following questions and write your responses in the spaces provided. What actions are currently working well for you? What can you do more of because it works? Step 3: Examining earlier success. In this step, you will think about what has worked well for you in the past. With your chosen goal in mind, take some time to consider the following questions and write your responses in the spaces provided. Consider your current point on the success scale (step 1). What helped you to reach that point? What is different between then and now? Step 4: Visualizing a higher position on the scale. In this step, you will imagine a future where you are higher on the scale and closer to your desired outcome. Take some time to consider the following questions and write your responses in the spaces provided. How might things be different if you were higher on the scale? What will being higher on the scale help you achieve? Step 5: Taking action. Now, it is time to think about the next small steps you can take to move up the scale. There is no pressure here for you to get to your desired outcome immediately. Even moving up the scale by one point is a step in the right direction. Consider the following questions and write your responses in the spaces provided. What small steps will you take to begin moving up the scale? How will you know that you have moved up the scale? Scale 2: The Motivation Scale. One of the biggest obstacles to reaching your goals is a lack of motivation. Motivation is the key, but cultivating it is not always easy. Motivation drives you toward a goal, and without it, you are unlikely to take the steps that will help you move forward. This scale will help you think about your current motivation to achieve your goal, actions that helped you feel more motivated in the past, and activities that can help when your motivation is low. Step 1: Where are you currently on the motivation scale? Below is a scale ranging from 0-10, where 1 indicates you are not motivated and 10 indicates that you are highly motivated to do whatever it takes to achieve your desired outcome. With your chosen goal in mind, how motivated do you currently feel? Use the scale below to record your rating. Step 2: Identifying what is working well for you. Let’s look at what is already working for you. Take some time to consider the following questions and write your responses in the spaces provided. In terms of motivation, what actions are currently working well for you? What can you do more of because it works? Step 3: Examining earlier success. When we decide to pursue a goal, in the beginning, we are willing to do whatever it takes to reach this goal, only to find our motivation begins to dwindle. In this step, you will think about what has motivated you to work towards your goal in the past. Take some time to consider the following questions and write your responses in the spaces provided. Consider the point where you currently are on the motivation scale (step 1). What helped you to reach that point? What is different between then and now? Step 4: Visualizing a higher position on the scale. In this step, you will think about what might happen if you were higher on the motivation scale. With your goal in mind, take some time to consider the following questions and write your responses in the spaces provided. How might things be different if you were higher on the scale? What will being higher on the scale help you achieve? Step 5: Taking action. Now think about what you can do to move up the scale and increase your motivation to work towards your goal. Remember, you do not need to reach your desired motivation level immediately. Even moving up the scale by one point is great progress. Take some time to consider the following questions and write your responses in the spaces provided. What small steps will you take to begin moving up the motivation scale? How will you know that you have moved up the scale? Scale 3: The Confidence Scale. Confidence in your abilities to achieve the goals you set is important. When you have confidence that you can accomplish something, it encourages you to take action. The confidence scale will help you examine your confidence to reach the desired outcome. Becoming more confident will also improve your motivation and your belief in your abilities, and it will help you move higher up the success scale. Step 1: Where are you currently on the confidence scale? Below is a scale ranging from 0-10, where 0 represents a complete lack of confidence and 10 indicates you are extremely confident in your ability to reach your goal. With your chosen goal in mind, where would you say you are right now on this scale? Use the scale below to record your current rating. Step 2: Identifying what is working well for you. Look at actions that you feel are helping you feel more confident. Take some time to consider the following questions and write your responses in the spaces provided. In terms of confidence, what actions are currently working well for you? What can you do more of because it works? Step 3: Examining earlier success. Now think about what has worked for you in the past. Take some time to consider the following questions and, with your goal in mind, write your responses in the spaces provided. Consider your point on the confidence scale (step 1). What helped you to reach that point? What is different between then and now? Step 4: Visualizing a higher position on the scale. In this step, you will imagine yourself higher on the confidence scale. Take some time to consider the following questions and write your responses in the spaces provided. How might things be different if you were higher on the confidence scale? What will being higher on the scale help you achieve? Step 5: Taking action. Now think about the steps you can take to move higher up the confidence scale. Again, there is no pressure here, and moving up the scale even by one point is a step in the right direction. Take some time to consider the following questions and write your responses in the spaces provided. What small steps will you take to begin moving up the confidence scale? How will you know that you have moved up the scale? Scale 4: The Independence Scale. This scale examines your ability to make and carry out actions and decisions to help you achieve your goal. The independence scale can also help you feel more in control and self-sufficient, take responsibility for your progress, and feel more confident in your abilities. Step 1: Where are you currently on the independence scale? Below is a scale ranging from 0-10, where 0 indicates that you do not know how to move forward and that you need assistance from others, and 10 indicates that you know exactly how to proceed and do not need help from others. Where would you say you are right now on this scale? Use the scale below to record your current rating. Step 2: Identifying what is working well for you. Let’s examine actions that are currently helping you achieve independence and self-sufficiency. Take some time to read over the following questions and write your responses in the spaces provided. In terms of independence, what actions are currently working well for you? What can you do more of because it works? Step 3: Examining earlier success. Now think about your earlier successes in this area and actions that have worked for you in the past. With your goal in mind, take some time to consider the following questions and write your responses in the spaces provided. Consider your point on the independence scale (step 1). What helped you to reach that point? What is different between then and now? Step 4: Visualizing a higher position on the independence scale. In this step, visualize a future where you are higher on the independence scale. Take some time to consider the following questions and, with your goal in mind, write your responses in the spaces provided. How might things be different if you were higher on the scale? What will being higher on the scale help you achieve? Step 5: Taking action. In this step, think about what steps you can take to move higher up the independence scale. Remember, you do not need to rush to attain your desired situation. Even moving up the scale by one point is great progress. Take some time to consider the following questions and write your responses in the spaces provided. What small steps will you take to begin moving up the scale? How will you know that you have moved up the independence scale? Reflection Questions. After completing this exercise, where would you say you are right now on a scale of 0-10 in achieving your goal? What specific actions have helped you reach this point? What actions or behaviors did not work as well as expected? In what ways did you find this exercise helpful? How will you use what you have learned to approach your goals in the future?
中文翻译
焦点解决实践以结果为导向，基于能力，并融入积极心理学原则，帮助个体展望没有特定问题的未来，而不是仅仅关注问题本身。焦点解决疗法使用量表问题来理解来访者的关切，同时赋能个体评估自身情况，成为发现解决方案的积极参与者，并跟踪向目标前进的进展。焦点解决量表问题测量个体体验并实现多个目的。例如，量表问题可以帮助人们澄清目标，确定实现目标所需的具体步骤，并考虑达到期望结果的未来影响。此外，与来访者使用量表可以通过识别已经取得的成就和提供未来改进与变化可观察的迹象，来增强希望和加强自信心。自我评定量表还提升自尊，增强对自己能力的胜任感，让个体认识到他们可以控制自己的问题，并向来访者表明他们的观点和想法是相关的。虽然量表通常范围从0到10，但重要的是要注意，来访者选择的初始评分不是量表问题的焦点。这些自我评分毕竟是主观的。无论来访者给自己评多少分，目标是帮助他们从起点向上移动，并关注那些使他们能够这样做的例外、策略和行动。这个练习将帮助来访者使用焦点解决量表问题来改善生活，评估四个领域：成功量表、动机量表、独立性量表和信心量表。每个版本旨在帮助来访者更深入地思考他们当前向目标前进的进展，识别已经有效的行动和行为，并确定具体步骤以帮助他们在每个领域达到期望水平。当我们想要改善生活时，很容易关注缺乏的东西，而不是积极采取步骤迈向更理想的未来。与其沉迷于面临的问题，焦点解决量表问题要求你思考当前情况，确定目标，思考你已经做得很好的事情，并在从0（最不理想情景）到10（最理想情景）的简单量表上监控进展。这个练习中的四个量表将帮助你从1）成功、2）动机、3）信心和4）独立性四个方面思考目标。这四个领域对于实现你为自己设定的目标很重要。焦点解决量表问题还将帮助你：识别你做得好的事情；突出你已经取得的进展；认识到将帮助你实现目标的资源；感到自信、坚定和积极。以下是焦点解决量表涉及的步骤可视化：开始之前：确定你的目标。在开始之前，花些时间思考你想改变的事情。也许是一个进展不如你希望的领域或一个尚未实现的目标。这可能与你生活的任何方面相关，包括关系、财务或职业等。你可能想改变职业或提高工作或大学表现。也许你希望提高沟通技巧或更有效地处理问题。当你心中有目标时，在下面空白处写下来。量表1：成功量表。既然你心中有目标，是时候看第一个量表了。以下问题将帮助你思考你在实现目标方面的位置，你已经取得的成就，以及哪些步骤将帮助你更接近目标。这个量表还将帮助你考虑过去的成功并监控进展，以增加达到期望结果的可能性。带着你选择的目标，我们可以开始回答成功量表的问题。步骤1：你目前在成功量表上的位置？下面是一个从0-10的量表，其中0代表尚未取得任何成就的情况，10代表最理想的成功水平。关于你当前与目标相关的成功，你会说你目前在哪里？使用下面的量表记录你当前的评分。步骤2：识别对你有效的事情。现在，是时候看看你觉得帮助你达到期望结果的行动了。花些时间考虑以下问题并在提供的空白处写下你的回答。哪些行动目前对你有效？你可以多做哪些因为有效的事情？步骤3：检查早期的成功。在这一步，你将思考过去对你有效的事情。带着你选择的目标，花些时间考虑以下问题并在提供的空白处写下你的回答。考虑你在成功量表上的当前点（步骤1）。是什么帮助你达到那个点？那时和现在有什么不同？步骤4：想象量表上的更高位置。在这一步，你将想象一个未来，你在量表上更高，更接近期望结果。花些时间考虑以下问题并在提供的空白处写下你的回答。如果你在量表上更高，事情可能会有什么不同？在量表上更高将帮助你实现什么？步骤5：采取行动。现在，是时候思考你可以采取的下一步小步骤来向上移动量表。这里没有压力要求你立即达到期望结果。即使在量表上向上移动一点也是朝着正确方向的一步。考虑以下问题并在提供的空白处写下你的回答。你将采取哪些小步骤开始向上移动量表？你将如何知道你已经在量表上向上移动了？量表2：动机量表。实现目标的最大障碍之一是缺乏动机。动机是关键，但培养它并不总是容易的。动机驱使你朝向目标，没有它，你不太可能采取帮助你前进的步骤。这个量表将帮助你思考你当前实现目标的动机，过去帮助你感到更有动机的行动，以及当动机低落时可以有所帮助的活动。步骤1：你目前在动机量表上的位置？下面是一个从0-10的量表，其中1表示你没有动机，10表示你高度积极去做任何必要的事情以实现期望结果。带着你选择的目标，你目前感觉有多积极？使用下面的量表记录你的评分。步骤2：识别对你有效的事情。让我们看看已经对你有效的事情。花些时间考虑以下问题并在提供的空白处写下你的回答。在动机方面，哪些行动目前对你有效？你可以多做哪些因为有效的事情？步骤3：检查早期的成功。当我们决定追求一个目标时，一开始，我们愿意做任何必要的事情来实现这个目标，结果发现我们的动机开始减弱。在这一步，你将思考过去是什么激励你朝着目标努力。花些时间考虑以下问题并在提供的空白处写下你的回答。考虑你目前在动机量表上的点（步骤1）。是什么帮助你达到那个点？那时和现在有什么不同？步骤4：想象量表上的更高位置。在这一步，你将思考如果你在动机量表上更高可能会发生什么。带着你的目标，花些时间考虑以下问题并在提供的空白处写下你的回答。如果你在量表上更高，事情可能会有什么不同？在量表上更高将帮助你实现什么？步骤5：采取行动。现在思考你可以做什么来向上移动量表并增加你朝着目标努力的动机。记住，你不需要立即达到期望的动机水平。即使在量表上向上移动一点也是很大的进步。花些时间考虑以下问题并在提供的空白处写下你的回答。你将采取哪些小步骤开始向上移动动机量表？你将如何知道你已经在量表上向上移动了？量表3：信心量表。对你实现设定目标的能力有信心很重要。当你有信心可以完成某事时，它会鼓励你采取行动。信心量表将帮助你检查你达到期望结果的信心。变得更有信心还将提高你的动机和对能力的信念，并帮助你向上移动到成功量表。步骤1：你目前在信心量表上的位置？下面是一个从0-10的量表，其中0代表完全缺乏信心，10表示你对自己实现目标的能力极其有信心。带着你选择的目标，你会说你目前在这个量表上的位置？使用下面的量表记录你当前的评分。步骤2：识别对你有效的事情。看看你觉得帮助你感到更有信心的行动。花些时间考虑以下问题并在提供的空白处写下你的回答。在信心方面，哪些行动目前对你有效？你可以多做哪些因为有效的事情？步骤3：检查早期的成功。现在思考过去对你有效的事情。花些时间考虑以下问题，并带着你的目标，在提供的空白处写下你的回答。考虑你在信心量表上的点（步骤1）。是什么帮助你达到那个点？那时和现在有什么不同？步骤4：想象量表上的更高位置。在这一步，你将想象自己在信心量表上更高。花些时间考虑以下问题并在提供的空白处写下你的回答。如果你在信心量表上更高，事情可能会有什么不同？在量表上更高将帮助你实现什么？步骤5：采取行动。现在思考你可以采取的步骤来向上移动到信心量表。再次，这里没有压力，即使在量表上向上移动一点也是朝着正确方向的一步。花些时间考虑以下问题并在提供的空白处写下你的回答。你将采取哪些小步骤开始向上移动信心量表？你将如何知道你已经在量表上向上移动了？量表4：独立性量表。这个量表检查你制定和执行行动和决策以帮助你实现目标的能力。独立性量表还可以帮助你感到更有控制力和自给自足，对你的进展负责，并对自己的能力更有信心。步骤1：你目前在独立性量表上的位置？下面是一个从0-10的量表，其中0表示你不知道如何前进并且需要他人帮助，10表示你确切知道如何继续并且不需要他人帮助。你会说你目前在这个量表上的位置？使用下面的量表记录你当前的评分。步骤2：识别对你有效的事情。让我们检查目前帮助你实现独立性和自给自足的行动。花些时间阅读以下问题并在提供的空白处写下你的回答。在独立性方面，哪些行动目前对你有效？你可以多做哪些因为有效的事情？步骤3：检查早期的成功。现在思考你在这个领域的早期成功和过去对你有效的行动。带着你的目标，花些时间考虑以下问题并在提供的空白处写下你的回答。考虑你在独立性量表上的点（步骤1）。是什么帮助你达到那个点？那时和现在有什么不同？步骤4：想象独立性量表上的更高位置。在这一步，想象一个未来，你在独立性量表上更高。花些时间考虑以下问题，并带着你的目标，在提供的空白处写下你的回答。如果你在量表上更高，事情可能会有什么不同？在量表上更高将帮助你实现什么？步骤5：采取行动。在这一步，思考你可以采取的步骤来向上移动到独立性量表。记住，你不需要急于达到期望情况。即使在量表上向上移动一点也是很大的进步。花些时间考虑以下问题并在提供的空白处写下你的回答。你将采取哪些小步骤开始向上移动量表？你将如何知道你已经在独立性量表上向上移动了？反思问题。完成这个练习后，你会说你目前在实现目标方面在0-10量表上的位置？哪些具体行动帮助你达到这个点？哪些行动或行为没有如预期那样有效？你在哪些方面发现这个练习有帮助？你将如何使用你学到的知识来在未来处理目标？
文章概要
本文介绍了焦点解决量表问题在测量进展中的应用，这是一种基于积极心理学原则的工具，通过从0到10的量表帮助个体评估成功、动机、信心和独立性四个领域。它强调关注已有成就和未来可能性，而非问题本身，旨在赋能个体设定目标、识别有效行动并采取小步骤向上移动量表，从而增强希望、自信和自我效能感。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：这个工具就像是一个魔法尺子，从0到10，帮你看看自己在成功、动力、信心和独立方面做得怎么样。它不盯着你的问题，而是让你想想已经做得很棒的事情，然后一小步一小步地往上爬，就像玩游戏升级一样，让你越来越有希望和自信！
焦点解决心理学理论评价：焦点解决量表问题完美体现了SFBT的核心原则，如目标导向、资源聚焦和例外寻找。它通过量化评估，将抽象的心理状态转化为具体可操作的步骤，赞美个体的现有能力和进步潜力，促进从问题视角向解决方案视角的转变，强化了自我效能感和未来可能性。
在实践上可以应用的领域和可以解决人们的十个问题：应用领域包括心理咨询、教育辅导、职场发展、个人成长和健康管理。可以解决的问题：1. 目标模糊不清；2. 缺乏前进动力；3. 自信心不足；4. 依赖他人决策；5. 难以评估进展；6. 忽视已有成就；7. 对未来感到迷茫；8. 行动拖延习惯；9. 自我价值感低；10. 应对变化困难。