Cost Benefit Analysis

You get something out of every behavior—even the ones you’re thinking of changing. Otherwise, you wouldn’t have engaged in it. At some point you decided the benefits outweighed the costs. Do they now? The Cost-benefit Analysis tool (CBA) is useful to take a look at the positives and negatives of a behavior.

Changing a behavior is rarely a simple yes or no decision. You probably get something out of the behavior you're thinking about changing, otherwise, you wouldn’t have done it in the first place. The Cost-Benefit Analysis tool helps you pause and consider both sides of your decision: what you gain, and what you give up, both by continuing and by stopping.

This guide helps you reflect clearly and honestly with the help of the Cost-Benefit Analysis tool, without pressure or shame. It works best when used with the downloadable worksheet.

It’s normal to feel torn about making a change. You might want the benefits of stopping but still rely on the short-term relief the behavior gives you. This tool makes space for both feelings.

The Cost-Benefit Analysis helps you:

• Compare the short-term and long-term effects of a behavior
• Explore your motivations without judgment
• See patterns that support or sabotage your goals
• Make clearer, values-based decisions

You don’t have to change anything today. Just start by being curious and honest with yourself.

Start by choosing a behavior you want to examine.  This might be using a substance like alcohol or drugs, or a behavior, like gambling or compulsive eating. 

Then, on the worksheet, divide your thoughts into four categories.

Step 1: When I do this behavior

Write down what happens when you engage in the behavior.

Benefits (Rewards or Advantages)

Examples:

• It can be really fun
• I connect with people
• I avoid uncomfortable emotions

Costs (Risks or Disadvantages)

Examples:

• I lose money
• I break trust with others
• I feel worse later

Step 2: When I don’t do this behavior

Write down what it might be like if you stopped or cut back on the substance or behavior.

Benefits (Rewards or Advantages)

Examples:

• I sleep better
• I feel proud of myself
• I make progress toward my goals

Costs (Risks or Disadvantages)

Examples:

• I sometimes have fun- I might miss that
• I might lose some friends
• I have to deal with hard emotions

Step 3: Label Each as Short-Term (ST) or Long-Term (LT)

Go back through all four sections. Ask yourself:

• Is this something I experience quickly (short-term)?
• Or is it something that shows up over time (long-term)?

Mark each item as ST or LT. For example:

I feel relaxed after drinking – ST
I risk damaging my health – LT

Step 4: Review the Patterns

Now take a step back and look at what you’ve written.

• Which benefits are mostly short-term?
• Which costs stick around longer than the moment?
• Are you trading your long-term values for short-term comfort?

You might notice that the rewards of the behavior tend to be short-lived, while the costs build up over time. And often, the benefits of stopping take time to feel—but they’re worth it.

• What surprised you about your answers?
• Are there any long-term benefits of stopping that feel especially important to you?
• What’s one small action you could take based on this reflection?

You can revisit this tool anytime your motivation feels shaky or you're questioning your next step. It doesn’t tell you what to do, it helps you see more clearly what matters to you.