Cost-Benefit Analysis

A guided decision-making worksheet

Read-only — work through the four quadrants in your own notebook. Nothing is stored on our servers.

This worksheet will help you understand what you enjoy about your use and the costs of continuing it.

Work through four questions — the benefits and costs of using, and the benefits and costs of changing.

Rating: weigh each item on a 1–3 scale, with 3 being the highest and 1 the lowest. This is not a ranking — you can have several 1’s, 2’s, or 3’s.

Benefits of Using

What do you get out of using? Be honest — there’s a reason you do it.

It helps me relaxIt makes socializing easierIt helps me fall asleepIt relieves boredomIt numbs emotional painIt’s something to do with friendsIt helps me cope with stressIt makes me feel more confident

Costs of Using

What does using cost you? Think about money, health, relationships, and goals.

It costs too much moneyIt hurts my sleep qualityIt damages my relationshipsIt affects my physical healthIt causes hangoversIt increases my anxietyIt hurts my work performanceIt makes me feel guilty or ashamed

Benefits of NOT Using

What do you gain by changing? This is your “why.”

Better physical healthMore energyClearer thinkingBetter relationshipsSave moneyBetter sleepFeel proud of myselfBe present for my family

Costs of NOT Using

What will be hard about changing? Naming these helps you plan for them.

I’ll have to face my emotionsI might feel boredI’ll lose some drinking friendsSocial situations will feel awkwardI’ll need new ways to cope with stressI might feel left outI’ll have to sit with cravings

Reflect on your answers

Add up the ratings in each quadrant, then compare the pull to use against your reasons for change. Looking at the costs of using next to the benefits of not using — what does this tell you about your next step? Keep these reasons visible and revisit them when cravings hit.