英文原文
Use Scaling Questions to Help You Achieve Your Goals Objective To use scaling questions to assess your current situation, recognize your progress, and identify what is needed to achieve your goals. What to Know Scaling questions help you envision your desired future and map the necessary steps to achieve your goals. They also help you explore your feelings and analyze behaviors and experiences on a 1 to 10 scale. Here is how they work. 1. Measure Progress. Scaling questions ask you to rate your current position on a scale related to your goals, feelings, or perceptions of a problem. 2. Identify Resources. By identifying your current position on the scale, you can explore what it took to get to that point from a lower number, highlighting your strengths, resources, and previous successes. 3. Set Hopeful Goals. What would a higher number on the scale look like for you? This can help you identify goals and feel more hopeful. 4. Explore Detailed Change. Aim for detailed, specific changes, making your goals tangible and achievable. 5. Recognize Small Successes. Even a slight move up the scale is a success, building your confidence and increasing motivation. 6. Find Exceptions. Identify times when the problem was less severe or absent (also known as exceptions). This can illuminate what you are doing differently during those times and how those strategies might be applied. 7. Future Pacing. Imagine a future where the problem is less impactful or resolved, and what steps are needed to reach that point. Scaling questions are a flexible tool, adaptable to many situations, and helpful in supporting you in visualizing progress, planning steps to achieve your goals, and recognizing your strengths and resources. What to Do Write down your strengths, resources, and previous successes when faced with challenges or problems. Be specific. Describe a current problem you have. On a scale from 1 to 10, where 1 = the worst the problem has ever been, and 10 = the problem is completely resolved, where are you now? What factors influenced the number you chose? Describe them. Imagine your scale number is one point higher. What small changes or differences might you notice that would indicate this improvement? What number on the scale represents your "best hope" for the situation? Describe this ideal scenario. Consider the problem you described above. What would it take to increase the number, even by a half point, if you utilized your strengths, resources, and previous successes? Be specific. Next, think about an important personal goal. Consider any challenges you face. Rate yourself on a scale from 1 to 10, where 1 = farthest from your goal, and 10 = achieving your goal. On a scale of 1 to 10, where 10 = complete confidence in achieving your goal, and 1 = complete lack of confidence, where do you currently place yourself? If you did not choose 1, what prevented you from choosing a lower number? What positives in your situation are reflected in the number you chose? What specific actions or changes can you make to move your number up by one point? Considering the ideal number, identify your strengths or resources to help you reach this goal. Reflect on the insights gained from answering the above questions. Based on your reflections, write a brief action plan outlining steps you can take in the next month to move closer to your goal. Now, choose either the problem you wish to solve or the goal you want to achieve. Use the following chart to track your progress over the next month. In the first column, write down the date. Record the action step, the outcome, and then rate yourself on a scale from 1 to 10. If you choose a goal, rate yourself 1 = farthest from your goal, and 10 = achieving your goal. Or, if you choose to solve a problem, 1 = the worst the problem has ever been, and 10 = the problem is entirely resolved. Scaling questions are about measuring where you are and visualizing where you want to be and strategizing how to get there. They highlight your strengths and the potential for positive change. Remember, progress often comes in small steps. Reflections on This Exercise Did anything surprise you about this activity? If so, describe. How helpful was this exercise? (1 = not very helpful, 5 = moderately helpful, 10 = extremely helpful) What did you learn from this exercise?
中文翻译
运用刻度问题帮助你实现目标 目标 使用刻度问题来评估你当前的状况，认识你的进展，并确定实现目标所需的条件。 需要了解的内容 刻度问题帮助你设想期望的未来，并规划实现目标所需的步骤。它们还帮助你在1到10的刻度上探索你的感受，分析行为和经历。以下是它们的工作原理。 1. 衡量进展。刻度问题要求你根据与目标、感受或问题感知相关的刻度来评估你当前的位置。 2. 识别资源。通过识别你在刻度上的当前位置，你可以探索从较低数字到达这一点所需的条件，突出你的优势、资源和以往的成功。 3. 设定有希望的目标。刻度上更高的数字对你来说意味着什么？这可以帮助你确定目标并感到更有希望。 4. 探索详细变化。目标是详细、具体的变化，使你的目标变得切实可行。 5. 认可小成功。即使刻度上轻微的上移也是成功，建立你的信心并增加动力。 6. 寻找例外。识别问题不那么严重或不存在的时候（也称为例外）。这可以阐明你在那些时候做了什么不同的事情，以及这些策略如何可能被应用。 7. 未来预演。想象一个未来，问题的影响较小或已解决，以及达到那一点所需的步骤。 刻度问题是一种灵活的工具，适用于许多情况，有助于支持你可视化进展、规划实现目标的步骤，并认识你的优势和资源。 需要做什么 写下你在面对挑战或问题时的优势、资源和以往的成功。要具体。 描述你当前的一个问题。 在1到10的刻度上，其中1=问题最严重的时候，10=问题完全解决，你现在处于什么位置？ 什么因素影响了你选择的数字？描述它们。 想象你的刻度数字提高一点。你可能会注意到哪些小变化或差异来表明这种改进？ 刻度上的哪个数字代表你对这种情况的“最佳希望”？描述这个理想场景。 考虑你上面描述的问题。如果你利用你的优势、资源和以往的成功，需要什么来增加数字，即使是半点的增加？要具体。 接下来，思考一个重要的个人目标。考虑你面临的任何挑战。在1到10的刻度上评估自己，其中1=离目标最远，10=实现目标。 在1到10的刻度上，其中10=完全有信心实现目标，1=完全没有信心，你目前将自己放在什么位置？ 如果你没有选择1，是什么阻止你选择更低的数字？你选择数字反映了你情况中的哪些积极因素？ 你可以采取哪些具体行动或改变来将你的数字提高一点？ 考虑理想数字，识别你的优势或资源来帮助你达到这个目标。 反思回答上述问题获得的见解。基于你的反思，写一个简要的行动计划，概述你可以在下个月采取的步骤，以更接近你的目标。 现在，选择你想解决的问题或想实现的目标。使用以下图表来跟踪你下个月的进展。在第一列写下日期。记录行动步骤、结果，然后在1到10的刻度上评估自己。如果你选择目标，评估自己1=离目标最远，10=实现目标。或者，如果你选择解决问题，1=问题最严重的时候，10=问题完全解决。 刻度问题是关于衡量你所在的位置，可视化你想去的地方，并规划如何到达那里。它们突出你的优势和积极变化的潜力。记住，进展通常来自小步骤。 对此练习的反思 这个活动有什么让你惊讶的吗？如果有，描述一下。 这个练习有多有帮助？（1=不太有帮助，5=中等有帮助，10=非常有帮助） 你从这个练习中学到了什么？
文章概要
本文介绍了如何运用刻度问题（Scaling Questions）这一焦点解决心理学工具来帮助实现目标。文章详细阐述了刻度问题的七个核心功能，包括衡量进展、识别资源、设定有希望的目标、探索详细变化、认可小成功、寻找例外和未来预演。通过具体的练习步骤，如评估当前状况、描述问题、设定刻度数字、制定行动计划等，引导读者可视化进展、规划步骤并认识自身优势。文章强调刻度问题的灵活性，适用于多种情境，旨在通过小步骤促进积极变化，帮助读者更有效地达成个人目标。
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
刻度问题就像是一个神奇的数字尺子，从1到10，帮你看看自己现在在哪里，想想未来想去哪里。比如，如果你有一个烦恼，1分是最糟糕的时候，10分是完全解决，你现在是几分？然后想想，为什么是这个分数？如果提高一点点，会有什么小变化？这样，你就能一步一步地靠近目标，而且每次进步都值得庆祝！
焦点解决心理学理论评价
刻度问题是焦点解决短期治疗（SFBT）中的核心干预工具，它完美体现了“解决方案导向”和“资源导向”的理念。通过将抽象的目标或问题量化为具体的数字，它帮助个体从“问题描述”转向“目标构建”，强调例外寻找和小步骤进展，这符合SFBT的“小改变带来大不同”原则。文章中的七个功能步骤，如识别资源和未来预演，直接映射到SFBT的“奇迹问题”和“评分问句”技术，促进来访者自我赋能和积极重构。
在实践上可以应用的领域和可以解决人们的十个问题
刻度问题可广泛应用于个人成长、职场发展、教育辅导、家庭关系、心理健康等领域。它能帮助人们解决以下十个问题：1. 目标模糊不清，缺乏方向感；2. 动力不足，难以坚持行动；3. 自我怀疑，信心低落；4. 压力管理困难，情绪波动；5. 人际关系冲突，沟通不畅；6. 学习或工作效率低下；7. 生活平衡失调，时间管理混乱；8. 应对挫折能力弱，容易放弃；9. 自我认知不足，优势未被发掘；10. 未来规划迷茫，缺乏希望感。通过刻度问题，人们可以更清晰地看到进步路径，增强应对挑战的能力。