Sample Decision Balance
Example of a decision balance using exercise.
This section looks at positive and negative aspects of exercise. Read the following items and indicate how important each statement is with respect to your decision to exercise or not to exercise in your leisure time. Please answer using the following 5-point scale:
5 = Not Important
4 = A little bit important
3 = Somewhat important
2 = Quite important
1 = Extremely Important
If you disagree with a statement and are unsure how to answer, the statement is probably not important to you.
How important are the following opinions in your decision to exercise or not to exercise?
- I would have more energy for my family and friends if I exercised regularly.
- I would feel embarrassed if people saw me exercising.
- I would feel less stressed if I exercised regularly.
- Exercise prevents me from spending time with my friends.
- Exercising puts me in a better mood for the rest of the day.
- I feel uncomfortable or embarrassed in exercise clothes.
- I would feel more comfortable with my body if exercised regularly.
- There is too much I would have to learn to exercise.
- Regular exercise would help me have a more positive outlook on life.
- Exercise puts an extra burden on my significant other.
Scoring: 1,3,5,7,9 pros; 2,4,6,8,10 cons
If there are more pros than cons, this is a good sign that you may be ready to make a commitment and move into your purpose. Discuss your commitment with a friend or your doctor to keep you accountable.
If there are more cons, don’t despair. You may be thinking you are not capable, or why bother, or I’m not ready to start or It won’t be good enough. These are feelings.
Think of a red traffic light. You don’t decide to stop based on how you feel; you know you need to stop and so you do. Know you are worth a positive change and make the promise to do it even if you don’t feel like it. When you are stuck, one thing you can do is pretend you are someone who gets things done. This breaks down resistance and moves you into a state of allowing which will train you to move abundantly and become someone who gets things done.
Keep reading, keep learning and think about the benefits of making changes.
Always remember you are not alone. Be honest with your self about what you can do and start there. Don’t beat yourself up if you fail, we all fail but we try again. Talk to your doctor or someone you trust to help you get started with your promise.
Note: Decision balances can be used for any behavior you want to change or start. Examples: quit smoking, quit drinking, quit self- hate, exercise, eat healthy, sleep better…etc
Caution: If exercise is a behavior you want to add for your benefit, find out from your doctor what level of exercise is appropriate for you.
More decision balances can be found here
If you find a decision balance that resonates with you, ask your doctor or therapist to score it and talk about a plan to move you forward. Here’s to a New You!
