Advantages and Disadvantages

How to Use this Worksheet​​

This form is designed to help you take a closer look at a belief you hold or a behaviour you often do. By writing down the advantages and disadvantages, you can see more clearly whether it’s truly helpful for you in the long run.

 

Step 1: Identify the belief or behaviour
At the top, write down the thought, belief, or behaviour you want to examine. For example: “I have to be perfect at work” or “I avoid social situations.”

 

Step 2: List the advantages
On the left side, write down the benefits or short-term positives of keeping this belief or behaviour. What do you get out of it? (e.g., “I feel in control,” “I avoid embarrassment”).

 

Step 3: List the disadvantages
On the right side, write down the costs or negative effects. Think about both the short-term and long-term consequences. (e.g., “I feel anxious,” “I miss out on opportunities,” “It hurts my relationships”).

 

Step 4: Weigh the balance
Compare both sides. Do the disadvantages outweigh the advantages, or vice versa? This step helps you see the bigger picture

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Step 5: Rate your motivation
At the bottom, circle or write a percentage for how motivated you feel to either:

• Test how accurate the belief really is, or

• Try changing the behaviour.

 

Tip: this exercise works best when done honestly and without judgment. It can be especially helpful if you feel stuck in a pattern and want to explore whether it’s still serving you.