CBT: problems, decisions, procrastination · worksheet 66
Changing, even when you want to, has pros and cons. So does not changing. Looking honestly at all four sides helps you decide with full knowledge.
Before you start
- What it is for: To see clearly when you are unsure about changing something in your life.
- About 15 minutes.
- Hesitating before a change is normal: almost every change has pros and cons, and so does not changing.
- It isn’t about someone convincing you: it is about you seeing the whole picture and deciding.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Often the benefits of not changing are immediate (relief, comfort) and the drawbacks come later. Seeing this clearly helps you decide. It is normal to still feel torn.
If you find it hard
If a box stays empty, leave it and come back later. You don’t have to decide today.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Explore ambivalence about a change (decisional balance): the pros and cons of changing and of not changing, in the short and long term.
Hesitation about changing a behaviour (avoidance, substance use, a habit), motivation that comes and goes. Duration: 15-20 min in session.
References
Miller, W. R. & Rollnick, S. (2013). Motivational Interviewing: Helping People Change (3rd ed.). Guilford.
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
