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CBT · Cognitive

Cost-Benefit Analysis

The 2x2 for a thought, habit, or belief that won't budge

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For the thought, behavior, or pattern that won't budge. Sometimes the brain keeps a habit because it works — just not for the reasons we'd choose. Make the full ledger visible and the choice gets clearer.

The thought, belief, or behavior

Pros of keeping it the same

What you'd lose if it changed — even hidden payoffs.

Cons of keeping it the same

What it's costing you to stay where you are.

Pros of changing

What opens up if this shifts.

Cons of changing

What's hard, scary, or uncertain about change.

What does the ledger say?

Not just a tally — what would the wisest version of you decide?

References & further reading

Conceptual background and further reading, not validation of this handout. Named instruments and methods belong to their original authors; custom prompts and trackers are not validated versions of those instruments.

  • Burns, D. D. (1980). Feeling Good: The New Mood Therapy. William Morrow.
© 2026 TherapistAssist · For clinical use · Not a substitute for assessment
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