When a problem is overwhelming, it feels total. "I'm always anxious." "I never sleep well." "I always shut down in conflict." The always and never feel accurate, even though they rarely are.
Exception finding is the solution-focused technique that gently challenges the "always" and "never." Not by arguing against them, but by asking: when was the last time it was a little different? Even a little?
The logic of exceptions
The assumption behind exception finding is simple: if a problem were completely constant - happening at the same intensity in every situation at every moment - it would be very hard to change. But problems aren't constant. They fluctuate. And the conditions under which they fluctuate contain information.
"My anxiety is worst on Sunday nights and Monday mornings. It's better on Fridays and over the weekend. On the rare days when I exercise in the morning, it's noticeably less." This is useful information. It suggests that certain conditions are already supporting better function - and that these conditions might be expandable.
The exception isn't luck. It's a clue.
Two types of exceptions
Solution-focused therapists distinguish between two types:
Random exceptions are times when things were better but the person isn't sure why. "Last Tuesday I actually felt okay, but I don't know what was different." Even random exceptions are worth examining - often, on closer inspection, something was different.
Deliberate exceptions are times when the person did something - consciously or not - that made things better. "When I went for a walk instead of lying in bed scrolling, I felt better for the rest of the morning." These are more directly actionable, but both types of exceptions carry information.
How exception finding connects to narrative therapy
The unique outcomes technique in narrative therapy is conceptually similar. Both look for moments that contradict the dominant story. The difference is emphasis: SFBT uses exceptions to build practical solutions; narrative therapy uses them to construct an alternative identity story. Both recognize that what the problem story overlooks is where the work begins.
Trying it yourself
Pick a problem that feels constant. Then ask:
- When was the last time it was even slightly less bad?
- What was different about that time?
- Who was there? What had you done that day? What had you not done?
- Is there a pattern to when it's better?
Don't dismiss small differences. "It was still bad but I got through the meeting" is an exception. "I was still anxious but I called a friend and it helped a bit" is an exception. These small moments are exactly where solutions tend to live.
Frequently asked questions
What is exception finding in SFBT?
Exception finding is a core solution-focused brief therapy technique that identifies times when the problem is absent or less severe. Problems are rarely constant - and exceptions reveal existing strengths and conditions that already support wellbeing.
How is exception finding different from ignoring problems?
Exception finding doesn't ignore the problem - it studies it by looking at its edges. Understanding when and why the problem is less present is often more actionable than understanding why it's there.
What kinds of questions help find exceptions?
Useful exception-finding questions include: "When was the last time this wasn't happening, or was less bad?" "What's different about those times?" "What were you doing differently?" "What was happening around you?" The goal is to find the specific conditions under which things work better.