Sometimes you think that certain behavior has important benefits. This maintains the behavior. But is it true that there are so many benefits? Or are you ignoring the disadvantages? For example: someone who is a perfectionist might think that he or she will not fail or get rejected if he of she does everything perfectly, but they may not see that this way of living can be exhausting in the long term and that you can not satisfy everybody.
A cost benefit analysis can help you get an overview of the real pros and cons of certain behavior. This gives insight and can be motivating. Read more and get started!
What is a cost benefit analysis?
A cost benefit analysis is a schematic overview of the pros and cons of a certain choice, belief, strategy or consideration. You can map the true costs and benefits in the short and long term. This is important because we are often inclined to only look at the benefits of certain behavior, or only look at the short term effects. These often differ from the long term effects.
Where do you use it for?
The pros and cons that you put in your analyses, can help your gain insight in the effects or consequences of certain behavior. It can help you choose between various options or help you to initiate change. You can look at the overview regularly to stay motivated!
Get started!
Do you have something you are struggling with? Make a cost benefit analysis for this issue.
Write down which two options you want to compare. This can be a certain choice (start therapy or not) or a specific belief (“always be perfect” versus “OK is good enough”). Write down for both options what it costs you and how it benefits you, both on the short term and long term. Think about the effects for yourself, your environment, your future and so on.
This is an example of a filled in cost benefit analysis between the choice to go in therapy of not:
| Start therapy | Start therapy | Do not start therapy | Do not start therapy |
|---|---|---|---|
| Costs (cons) | Benefits (pros) | Costs (cons) | Benefits (pros) |
| I have to free up some time | My complaints might decrease | I keep on having my complaints | I have more free time |
| It costs money | I might be less ashamed | I do not learn to cope with my complaints | I do not have to talk to anyone about this |
| I learn to talk about my feelings | My complaints might get worse | It does not cost money | |
| I learn to reflect on my behavior | I might lose social contacts if I do not cope with my problems | ||
| I am not dealing with it alone anymore | Nobody will know about my complaints and understand me |
See if this analysis gives insight in your behavior. Which conclusions can you make based on this analysis? Do you look differently at your situation? Did it help you? Write down your experiences in NiceDay App and reflect on it regularly. Do you opt for change?
