How is DBT pros and cons different from a regular pros and cons list?

A regular pros and cons list weighs two options. DBT pros and cons specifically examines four quadrants: pros of acting on the urge, cons of acting on the urge, pros of resisting the urge, and cons of resisting the urge. This structure makes it harder to skip the downsides of impulsive behavior.

When should I fill out a DBT pros and cons worksheet?

Ideally before a crisis happens, so you have it ready when urges are strong. Fill one out when you're calm about your most common crisis urges. Then review it during actual moments of distress.

What if the pros of acting on my urge outweigh the cons?

Look again at the time frame. Short-term pros often dominate crisis thinking. Check whether the cons column includes long-term consequences—damage to relationships, health, self-respect. Those usually outweigh short-term relief.

Should I fill out a new worksheet each time?

Not necessarily. If the urge is recurring (like self-harm or substance use), one well-done worksheet can be reviewed multiple times. Update it if your situation changes or you think of new entries.

Pros and Cons Worksheet

This worksheet uses the DBT distress tolerance version of pros and cons—a four-quadrant approach to examining crisis urges. Unlike a standard pros/cons list, this one forces you to look at both sides of acting on the urge and both sides of resisting it.

Fill this out when you're calm. The completed worksheet becomes a tool you pull out during actual crises, when your brain is too flooded to think clearly about consequences.

How to Use This Worksheet

This works best as a preparation tool. Choose a crisis urge you frequently experience and work through all four quadrants.

Step 1: Name the crisis urge. Be specific. "Drink when I'm upset" is more useful than "do something unhealthy."

Step 2: Fill in the four quadrants.

Pros of acting on the urge — What's the short-term benefit? Be honest. There's always a reason the urge is tempting.
Cons of acting on the urge — What happens after? Tomorrow, next week, in your relationships, your health, your self-image?
Pros of resisting the urge — What do you gain by not acting? Think about self-respect, relationships, goals.
Cons of resisting the urge — What's hard about resisting? The discomfort, the intensity, the feeling of missing out on relief?

Step 3: Review the full picture. Read all four quadrants together. The goal isn't to "win" one side—it's to see the complete picture when your crisis brain only wants to show you one quadrant.

Step 4: Star the most important entries. Which consequences matter most to you? Star them so they stand out when you're reading this in crisis mode.

Filled-Out Example

Crisis urge: Binge drinking when I feel overwhelmed after work

	Pros	Cons
Acting on the urge	Fast relief from stress. Don't have to think about work problems. Social—friends will be at the bar. Feels like I "deserve" it after a hard day.	Hangover affects work tomorrow. Spend money I don't have. Say things I regret. Feel shame the next day. ★ Breaks the streak I've been building. Sleep quality tanks.
Resisting the urge	★ Wake up clear-headed. Keep my streak going. Save money. No shame spiral the next morning. Prove to myself I can handle stress without alcohol.	The discomfort of sitting with stress. FOMO if friends are out. The first 30 minutes of resisting are the hardest. Have to find another way to decompress.

Common Mistakes

Only filling in one or two quadrants. The power of this skill is in the four-quadrant structure. Skipping the "cons of resisting" makes the worksheet feel dishonest, and you're less likely to trust it during a real crisis.

Being dishonest about the pros of acting on the urge. If you pretend there's no benefit to the crisis behavior, the worksheet won't feel real when you need it most. Acknowledge the short-term relief honestly.

Filling it out during a crisis for the first time. Your brain can't do balanced analysis when emotions are at a 9/10. Do this work when you're at a 3 or 4, then pull it out during high-intensity moments.

Forgetting to include long-term consequences. Short-term thinking dominates crises. Make sure your cons column includes consequences that unfold over days, weeks, and months.

Digital Alternative

A printed pros and cons worksheet only works if you have it with you during a crisis. DBT Pal keeps your pre-written pros and cons accessible on your phone—the device you're most likely to have when urges hit.

Keep your pros and cons list ready in DBT Pal

Download DBT Pal

Related Worksheets

Distress Tolerance Worksheet — Additional crisis survival skills
STOP Skill Worksheet — Use STOP first to pause before reviewing your pros and cons
TIPP Skill Worksheet — Fast-acting crisis skills when the urge intensity is very high

For printable worksheets, visit DBT Worksheets PDF Free.

FAQ

How is DBT pros and cons different from a regular list? DBT uses four quadrants: pros of acting, cons of acting, pros of resisting, and cons of resisting. This structure makes it harder to skip the downsides of impulsive behavior.

When should I fill this out? Before a crisis, when you're calm. The completed worksheet becomes a tool you review during actual distress.

What if the pros of acting outweigh the cons? Check the time frame. Short-term pros dominate crisis thinking. Make sure your cons column includes long-term consequences to relationships, health, and self-respect.

Should I fill out a new one each time? Not necessarily. One well-done worksheet for a recurring urge can be reviewed many times. Update it when your situation changes.