Decisional Balance
It’s common to have mixed feelings or feel stuck when thinking about making a change. Identifying and weighing the benefits and costs (or pros and cons!) can help provide clarity. It can also serve as a reminder when we find ourselves feeling confused, overwhelmed, or just wanting to give up. In order for a change to be made, the costs need to outweigh the benefits.
Example of a decisional balance grid showing pros and cons of staying the same and making a change, organized in a four-quadrant box format.
Helpful Questions for Reflection:
What stood out to you as you went through this exercise:
What needs are being met by the behavior that you are contemplating changing (e.g. safety, satisfaction, connection, etc.)
If you were to reduce or stop the behavior, what are some healthy replacement behaviors to continue meeting the needs you listed above?
What is the smallest amount of change you are comfortable with? If you choose to make a change, what are your first steps? (questions adapted from: cerebral.com)