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Cost Benefit Analysis

This exercise delves into the complex motivations behind certain behaviors that may not be beneficial in the long run. People often grapple with conflicting desires; for instance, wanting to quit smoking due to health concerns, yet finding it calming. Similarly, acknowledging anger issues that strain relationships, yet experiencing relief after expressing anger. The focus is on examining the advantages and drawbacks of both the problematic behavior and adopting a healthier alternative. It aims to shed light on the comprehensive cost-benefit analysis surrounding these choices.

Use this exercise when considering changing problem behaviors. Cost-Benefit Analysis aids in determining the necessity of change and provides leverage for successful implementation if change is deemed necessary.



Complete the exercise three times, addressing distinct problematic behaviors on each occasion. Utilize the outcomes as required.

Compiling the advantages and drawbacks of participating in a detrimental behavior is a potent method for transforming undesirable habits. This approach brings overlooked aspects into sharper focus and aids in acknowledging and reconciling with the tangible reasons why this behavior is detrimental. It serves as a robust initial step towards altering the unfavorable habit.

Step One: Select a Behavior

Identify and choose a behavior in your life that you consider unhelpful or detrimental. This could range from dietary habits to exercise routines, or even behaviors like smoking, excessive spending, prolonged TV watching, or heavy alcohol consumption. Reflect on the habit that you're most eager to change, even if you've attempted to do so before without success.

For this activity, ensure you have a physical copy of the worksheet on hand, as you'll be jotting down your thoughts. This way, you can refer back to the costs and benefits you've outlined, and potentially incorporate any additional insights you may have in the future.

Step Two: Negative Consequences of Engaging in Troublesome Conduct

Jot down all the adverse outcomes stemming from your engagement in this undesirable behavior. Take your time and engage in a thorough brainstorming session. Begin with what is readily apparent to you, and then endeavor to expand your list to encompass all the downsides that come to mind. Initially, it may feel unfamiliar to analyze your habit in this manner, but over time, you'll find it easier to identify both the advantages and disadvantages.

Step Three: Advantages Gained from Participating in the Troublesome Conduct

List the motivations behind your initial engagement in this undesirable habit. Each of us has specific reasons for participating in problematic behaviors. Typically, these "benefits" provide immediate, short-term gratification, but in the long run, they may bring about more harm than good.

Step Four: Drawbacks of Adopting an Alternative Conduct

Transforming a habit is a challenging endeavor. Consider the downsides of altering your behavior in this section. Changing behaviors demands exertion, attention, and a departure from our usual comfort zone. It may take time to adapt to this new alternative behavior. Reflect on all the investments and potential drawbacks of making this change.

Step Five: Advantages of Embracing an Alternative Conduct

Unleash your creativity and immerse yourself in the imaginative realm of the myriad advantages that await once you shift away from this troublesome behavior. Begin with the evident ones, then delve deeper and expand the list with potential benefits that might not have occurred to you before. Don't merely catalog these advantages to complete the exercise, but truly envision the sensations they bring! Feel the surge of energy, the enduring contentment, and the profound sense of fulfillment that will accompany you on this journey. Let your imagination run wild and revel in the anticipation of these positive transformations!

Step Six: Evaluate the Advantages and Disadvantages

For every cost or benefit you'll write down, think about the importance that each of these reasons has for you. Write it down on a scale of 1 to 5 (5 being extremely important) after each cost or benefit. You'll find that even if you can immediately list a lot of benefits to engaging in the problematic behavior, they will probably not be as important as the costs of doing the bad habit. Then compare the points of importance. You will probably notice that the costs of engaging in the problematic behavior and the benefits of doing the alternative action are much more important.



Problematic Behavior: Staying on Electronic for Long Periods of Time



​Staying on electronic devices for extended periods of time can have various costs, including:

Eye Strain and Discomfort: Prolonged screen exposure can lead to digital eye strain, causing symptoms like dryness, redness, and blurred vision.(4)

Sleep Disruption: The blue light emitted by screens can interfere with melatonin production, potentially leading to difficulty falling asleep or disrupted sleep patterns.(4)

Physical Health Issues: Remaining sedentary while using electronic devices can contribute to poor posture, back and neck pain, and a higher risk of obesity and related health problems.(5)

Reduced Physical Activity: Spending excessive time on electronics can limit opportunities for physical exercise and outdoor activities.(3)

Mental Health Impact: Excessive screen time has been associated with increased risk of mental health issues such as depression, anxiety, and feelings of isolation.(5)

Decreased Productivity: Spending too much time on electronic devices may lead to decreased productivity, as it can be a distraction from tasks and responsibilities. (4)

While spending extended periods on electronic devices can have potential drawbacks, there are also some benefits to consider:

Access to Information: Electronics provide easy access to a vast amount of information, allowing for quick research, learning, and staying informed about various topics. (3)

Communication and Connectivity: Electronic devices facilitate instant communication with people around the world, enhancing social connections and relationships. (3)

Entertainment and Recreation: They offer a wide array of entertainment options, including games, movies, music, and other forms of digital media, providing relaxation and enjoyment. (2)

Learning and Education: Educational software, online courses, and digital resources can facilitate learning and skill development in various fields. (4)

Global Awareness and Activism: Social media and online platforms can serve as powerful tools for spreading awareness about important issues and mobilizing for social change. (5)

Alternative Behavior: Engaging in Physical Activity or Outdoor Pursuits



​Engaging in physical activities or outdoor pursuits can offer numerous benefits, but it's also important to be aware of potential costs or considerations. Here are five main costs associated with physical activities or outdoor activities:

Risk of Injury or Accidents: Engaging in physical activities, especially more strenuous ones, can pose a risk of injury or accidents. This can range from minor sprains and bruises to more serious injuries. (5)

Time Commitment: Some outdoor activities, such as hiking, camping, or participating in sports, may require a significant time commitment. This could potentially conflict with other responsibilities or commitments. (3)

Weather Dependence: Many outdoor activities are weather-dependent. Adverse weather conditions can limit or even make some activities unsafe, leading to cancellations or changes in plans. (3)

Cost of Equipment or Gear: Depending on the activity, there may be a significant investment in specialized equipment or gear. This can include items like hiking boots, camping gear, or sports equipment. (3)

Environmental Impact: Some outdoor activities, especially if not practiced sustainably, can have an environmental impact. This could include damage to natural habitats, littering, or disturbance to wildlife. (4)

​Engaging in physical activities or outdoor pursuits offers a wide range of benefits for both physical and mental well-being. Here are seven main advantages: Improved Physical Health: Regular physical activity can lead to improved cardiovascular health, increased strength and flexibility, better coordination, and a reduced risk of chronic diseases like heart disease, diabetes, and obesity.(5) Enhanced Mental Well-being: Outdoor activities can reduce stress, anxiety, and symptoms of depression. Spending time in nature has been shown to boost mood, improve concentration, and promote a sense of calm and well-being. (5) Boosted Immune System: Regular exercise and exposure to outdoor environments have been associated with a strengthened immune system, making individuals less susceptible to illnesses and infections.(4) Weight Management: Physical activities help control body weight by burning calories. Engaging in activities like hiking, running, or cycling can contribute to maintaining a healthy weight. (4) Improved Social Interaction: Participating in group activities or team sports encourages socialization, fosters teamwork, and builds camaraderie. This can lead to a stronger sense of belonging and improved social skills. (3) Increased Creativity and Cognitive Function: Time spent outdoors and engaging in physical activities has been linked to improved cognitive function, including enhanced creativity, problem-solving abilities, and memory retention. (4) Connection with Nature: Spending time in natural environments fosters a deeper appreciation for the outdoors and a stronger sense of environmental stewardship. It encourages a connection to the natural world. (4)

Now it is your turn, grab a piece of paper and create 2 tables, label the first one as Problematic Behavior and the other as Alternative Behavior. You can follow the exact format of the charts from above. Enjoy.




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