Pros & Cons
Compare the consequences of acting or not acting on an urge.
Purpose
Helps you make a more effective choice when emotions or urges are pushing you toward impulsive action.
How to use it
1
Identify the urge
Name the action you feel pulled to do.
2
List the pros of acting on the urge
Notice what might feel better in the short term.
3
List the cons of acting on the urge
Notice the possible costs or consequences.
4
List the pros of resisting the urge
Notice what you may gain by not acting impulsively.
5
List the cons of resisting the urge
Be honest about why resisting feels hard.
6
Choose what works
Use the list to support the most effective next action.
Example
You want to send an angry message. The short-term pro is relief. The con is damaging the relationship. Resisting the urge feels hard, but it protects your longer-term goal.
Try It Now
- Name one urge you sometimes struggle with.
- List one short-term benefit of acting on it.
- List one long-term cost of acting on it.
Tips
- Include both short-term and long-term consequences.
- Write the list before you are in crisis if the urge is familiar.
- Keep a saved list for recurring urges.
Common pitfalls
- Only listing the benefits of acting on the urge.
- Ignoring long-term consequences.
- Using the exercise to justify what you already decided.
When to use
Strong urges
Impulsive decisions
Anger
Avoidance
Cravings
Conflict