Decisional Balance Form
How to Use This Worksheet
This worksheet helps you look at two choices side by side:
-
The belief or behaviour you usually follow, and
-
A possible alternative belief or behaviour you could try.
By comparing both, you can see which one is more helpful in the long run and make a clearer decision about what you want to work toward.
​
Step 1: Write Down the Current Belief or Behaviour
-
At the top, write down the belief or behaviour you usually follow.
-
Example: “If I avoid social events, I feel safer.”
​
Step 2: List Advantages and Disadvantages
-
Under “Advantages,” write down what feels good or helpful about this belief/behaviour (e.g., “I feel less anxious right away”).
-
Under “Disadvantages,” write the costs or downsides (e.g., “I feel lonely and miss out on opportunities”).
Step 3: Write Down an Alternative Belief or Behaviour
-
Think of a healthier or more balanced option.
-
Example: “I can go to a social event and just talk to one person.”
Step 4: List Advantages and Disadvantages of the Alternative
-
Write the benefits (e.g., “I might build confidence and make a new friend”).
-
Write the drawbacks (e.g., “I might feel anxious at first”).
Step 5: Rate Your Motivation
-
At the bottom, rate (0–100%) how motivated you feel to stick with your current belief/behaviour.
-
Then rate how motivated you feel to try the alternative.
-
These ratings show where you are right now — and they can change over time.
Step 6: Reflect
-
Compare the two sets of pros and cons.
-
Ask yourself:
-
“Which option fits better with the kind of life I want?”
-
“What small step could I take to try the alternative?”
-