15 Easy DBT Pros and Cons Skill Group Activities

General Instructions for Therapists

As you guide clients through these Pros and Cons activities, the goal is to help them learn how to make more thoughtful decisions by weighing the benefits and drawbacks of different actions. This skill is particularly useful when clients are faced with urges to engage in impulsive or harmful behaviors. By carefully considering both the short-term and long-term consequences, clients can make choices that align better with their long-term goals and values.

Encourage clients to take their time in listing both the advantages and disadvantages, helping them develop a clearer perspective on how to proceed in challenging situations.

General Instructions for Clients

Today’s activities focus on practicing the Pros and Cons skill. This skill helps you weigh the positive and negative outcomes of a decision, especially when you feel the urge to act impulsively or when faced with a difficult choice. By carefully considering the benefits and drawbacks, you can make more thoughtful decisions that support your long-term well-being.

These exercises will guide you through different scenarios, helping you practice listing out the pros and cons of various options. After each exercise, we’ll reflect on how it felt to pause and evaluate your choices carefully.

What is the Pros and Cons Skill in DBT?

The Pros and Cons skill in Dialectical Behavior Therapy (DBT) is a decision-making tool that helps you weigh the positive and negative outcomes of a particular action or choice. It is especially useful when you feel the urge to engage in harmful behaviors or when you’re unsure of what decision to make. By considering the short-term and long-term pros and cons of both acting on the urge and resisting it, you can make more balanced and thoughtful decisions.

This skill helps you pause before reacting, allowing you to reflect on whether your choices align with your values and long-term goals.

15 Pros and Cons Skill Activities

Activity 1: Weighing Pros and Cons of Acting on an Urge

Intro to activity:
This activity encourages clients to practice using the Pros and Cons skill when faced with an urge to act impulsively, helping them carefully consider the benefits and drawbacks of giving in to or resisting the urge.

How to practice this activity:

Prompt:
“Today we’re going to focus on weighing the pros and cons of acting on an urge. The goal is to pause and consider the short-term and long-term outcomes of both giving in to the urge and resisting it.”

Preparation:
The therapist asks clients to think about a recent urge to engage in a harmful behavior—whether it’s overeating, impulsive spending, or something else. Clients are encouraged to reflect on how they responded to the urge.

Guidance:
Therapist says: “As you think about the urge, write down the pros and cons of giving in to it and the pros and cons of resisting it. Be honest about both the immediate and long-term consequences of each option. Focus on which choice aligns better with your long-term goals.”

Experience:
Clients spend 5-10 minutes listing the pros and cons of acting on the urge versus resisting it. The therapist encourages them to reflect on how this process helps them see the full picture of their options.

Observation:
Clients reflect on how they felt while listing the pros and cons. Were they able to see how resisting the urge might benefit them in the long term, even if giving in feels good in the short term?

Discussion:
After the activity, the therapist asks: “What did it feel like to weigh the pros and cons of acting on your urge? Did it help you see the bigger picture and make a more thoughtful choice?”

Reflection:
Reflect on how using the Pros and Cons skill can help you make decisions that align with your values. In a group, the therapist might ask: “How could practicing this skill regularly help you make better choices when faced with difficult urges?”

Activity 2: Weighing Pros and Cons of Staying in a Relationship

Intro to activity:
This activity helps clients weigh the pros and cons of staying in a relationship, especially if they feel conflicted about whether the relationship is healthy or supportive.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of staying in a relationship. The goal is to carefully consider both the benefits and drawbacks of continuing the relationship versus ending it.”

Preparation:
The therapist asks clients to think about a relationship they feel unsure about—whether it’s with a partner, friend, or family member. Clients are encouraged to reflect on what makes the relationship both positive and challenging.

Guidance:
Therapist says: “As you think about this relationship, write down the pros and cons of staying in it and the pros and cons of ending it. Be honest with yourself about how each option would affect your well-being, both in the short term and long term.”

Experience:
Clients spend 5-10 minutes listing the pros and cons of staying in the relationship versus ending it. The therapist encourages them to focus on what is best for their mental and emotional health in the long run.

Observation:
Clients reflect on how they felt while weighing the pros and cons of staying in the relationship. Were they able to gain more clarity on whether the relationship is healthy and worth maintaining?

Discussion:
After the activity, the therapist asks: “What did it feel like to weigh the pros and cons of staying in the relationship? Did it help you see your options more clearly?”

Reflection:
Reflect on how using the Pros and Cons skill can help you make thoughtful decisions in relationships. In a group, the therapist might ask: “How could practicing this skill help you navigate difficult relationships with more clarity and confidence?”

Activity 3: Weighing Pros and Cons of Changing Jobs

Intro to activity:
This activity encourages clients to weigh the pros and cons of changing jobs or careers, helping them consider both the risks and benefits of making a major life change.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of changing jobs or careers. The goal is to carefully evaluate whether making this change is the right decision for you.”

Preparation:
The therapist asks clients to think about their current job or career and whether they’ve been considering a change. Clients are encouraged to reflect on what they enjoy and what they find challenging about their current position.

Guidance:
Therapist says: “As you think about changing jobs, write down the pros and cons of staying in your current job and the pros and cons of making a change. Be sure to consider both the immediate and long-term impact on your happiness, financial stability, and career goals.”

Experience:
Clients spend 5-10 minutes listing the pros and cons of staying in their current job versus changing jobs. The therapist encourages them to think about how each option aligns with their long-term career aspirations and personal well-being.

Observation:
Clients reflect on how they felt while weighing the pros and cons of a career change. Were they able to gain more clarity on whether staying in their current job or making a change would benefit them in the long run?

Discussion:
After the activity, the therapist asks: “What did it feel like to weigh the pros and cons of changing jobs? Did it help you feel more confident in making your decision?”

Reflection:
Reflect on how using the Pros and Cons skill can help you make important career decisions. In a group, the therapist might ask: “How could practicing this skill help you approach major life changes with more confidence and thoughtfulness?”

Activity 4: Weighing Pros and Cons of Apologising After a Conflict

Intro to activity:
This activity encourages clients to weigh the pros and cons of apologising after a conflict, helping them decide whether making amends will lead to a healthier resolution.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of apologising after a conflict. The goal is to consider whether offering an apology will help repair the relationship and create a healthier dynamic.”

Preparation:
The therapist asks clients to think about a recent conflict or argument with someone close to them. Clients are encouraged to reflect on their role in the conflict and whether apologising might improve the relationship.

Guidance:
Therapist says: “As you reflect on the conflict, write down the pros and cons of offering an apology and the pros and cons of not apologising. Consider how each option might impact the relationship and whether making amends is aligned with your values.”

Experience:
Clients spend 5-10 minutes listing the pros and cons of apologising versus not apologising. The therapist encourages them to think about how offering an apology could help heal the relationship and reduce tension.

Observation:
Clients reflect on how they felt while weighing the pros and cons of apologising. Were they able to see how making amends could benefit the relationship and their own emotional well-being?

Discussion:
After the activity, the therapist asks: “What did it feel like to weigh the pros and cons of apologising? Did it help you see whether an apology would lead to a healthier outcome?”

Reflection:
Reflect on how using the Pros and Cons skill can help you navigate conflict resolution. In a group, the therapist might ask: “How could practicing this skill help you handle future conflicts with more understanding and empathy?”

Activity 5: Weighing Pros and Cons of Taking a Break

Intro to activity:
This activity helps clients weigh the pros and cons of taking a break from a stressful situation—whether it’s work, relationships, or personal obligations—allowing them to make a balanced decision about whether rest is needed.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of taking a break from a stressful situation. The goal is to decide whether stepping back for a period of rest would benefit your mental and emotional health.”

Preparation:
The therapist asks clients to think about a stressful area of their life—whether it’s work, a relationship, or other responsibilities. Clients are encouraged to reflect on whether taking a break could help them recharge and come back with a clearer perspective.

Guidance:
Therapist says: “As you think about the stressful situation, write down the pros and cons of taking a break and the pros and cons of pushing through without rest. Consider how each option would affect your well-being and whether a temporary break could help you handle the situation better.”

Experience:
Clients spend 5-10 minutes listing the pros and cons of taking a break versus continuing without a pause. The therapist encourages them to focus on their mental health and long-term resilience when weighing their options.

Observation:
Clients reflect on how they felt while weighing the pros and cons of taking a break. Were they able to see how a break could improve their energy and ability to handle stress?

Discussion:
After the activity, the therapist asks: “What did it feel like to weigh the pros and cons of taking a break? Did it help you see whether rest would help you manage the situation better?”

Reflection:
Reflect on how using the Pros and Cons skill can help you make decisions about self-care. In a group, the therapist might ask: “How could practicing this skill help you stay balanced and avoid burnout?”

Activity 6: Weighing Pros and Cons of Starting a New Habit

Intro to activity:
This activity helps clients consider the benefits and drawbacks of starting a new habit, such as exercising regularly or adopting a healthier diet, to determine if it’s a change they want to commit to.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of starting a new habit. The goal is to evaluate whether adopting this habit will benefit you in the long term.”

Preparation:
The therapist asks clients to think about a new habit they’ve been considering but haven’t started yet. Clients are encouraged to reflect on what attracts them to this habit and any concerns they might have.

Guidance:
Therapist says: “Write down the pros and cons of starting this new habit and the pros and cons of not starting it. Consider factors like time commitment, potential benefits to your health or well-being, and any challenges you might face.”

Experience:
Clients spend 5-10 minutes listing the pros and cons of adopting the new habit versus not adopting it. The therapist encourages them to be honest about potential obstacles and motivators.

Observation:
Clients reflect on how they felt while evaluating the new habit. Did they gain clarity on whether it’s a commitment they’re ready to make?

Discussion:
After the activity, the therapist asks: “What did it feel like to weigh the pros and cons of starting this new habit? Did it help you decide whether it’s the right time to begin?”

Reflection:
Reflect on how using the Pros and Cons skill can help you make intentional decisions about lifestyle changes. In a group, the therapist might ask: “How could this skill support you in adopting habits that enhance your well-being?”

Activity 7: Weighing Pros and Cons of Setting Boundaries

Intro to activity:
This activity encourages clients to weigh the pros and cons of setting boundaries in relationships, helping them decide whether establishing limits will improve their interactions and personal well-being.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of setting boundaries in a particular relationship. The goal is to determine if establishing these limits will benefit you.”

Preparation:
The therapist asks clients to think about a relationship where they feel their boundaries are being crossed or need strengthening. Clients are encouraged to reflect on how this affects them.

Guidance:
Therapist says: “List the pros and cons of setting boundaries with this person and the pros and cons of not setting them. Consider how each option affects your emotional health, the relationship’s quality, and your personal values.”

Experience:
Clients spend 5-10 minutes writing down their lists. The therapist encourages them to consider both immediate and long-term implications.

Observation:
Clients reflect on their feelings during the exercise. Did they realize the potential benefits of setting boundaries?

Discussion:
After the activity, the therapist asks: “How did it feel to consider the pros and cons of setting boundaries? Has it clarified your next steps?”

Reflection:
Reflect on how setting boundaries can protect your well-being. In a group, the therapist might ask: “How can weighing pros and cons assist you in maintaining healthy relationships?”

Activity 8: Weighing Pros and Cons of Forgiving Someone

Intro to activity:
This activity helps clients weigh the pros and cons of forgiving someone who has hurt them, aiding in the decision of whether forgiveness will contribute to their healing process.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of forgiving someone. The goal is to determine if forgiveness will help you move forward.”

Preparation:
The therapist asks clients to think about someone they are harboring resentment towards. Clients reflect on the impact this has on their emotions and life.

Guidance:
Therapist says: “List the pros and cons of forgiving this person and the pros and cons of not forgiving them. Consider emotional relief, impact on your relationship, and personal growth.”

Experience:
Clients spend 5-10 minutes compiling their lists. The therapist encourages them to be honest about their feelings and the potential outcomes.

Observation:
Clients reflect on the insights gained. Did they find that forgiveness might benefit their well-being?

Discussion:
After the activity, the therapist asks: “What was it like to weigh the pros and cons of forgiveness? Did it shift your perspective?”

Reflection:
Consider how forgiveness can free you from negative emotions. In a group, the therapist might ask: “How can this skill help you in releasing grudges and promoting personal peace?”

Activity 9: Weighing Pros and Cons of Seeking Professional Help

Intro to activity:
This activity encourages clients to evaluate the pros and cons of seeking additional professional help, such as therapy or counseling, to address ongoing challenges.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of seeking professional help. The goal is to decide if reaching out for additional support is the right step for you.”

Preparation:
The therapist asks clients to think about areas where they might benefit from extra support. Clients consider any hesitations they have about seeking help.

Guidance:
Therapist says: “List the pros and cons of seeking professional help and the pros and cons of not seeking it. Reflect on potential benefits like improved coping skills, as well as concerns like time or financial commitments.”

Experience:
Clients spend 5-10 minutes creating their lists. The therapist supports them in exploring their true feelings about seeking help.

Observation:
Clients consider what they’ve learned. Did they recognize potential advantages in getting additional support?

Discussion:
After the activity, the therapist asks: “How did it feel to evaluate the pros and cons of seeking professional help? Has it influenced your decision?”

Reflection:
Reflect on how reaching out can be a strength. In a group, the therapist might ask: “How can this skill empower you to make decisions about your mental health care?”

Activity 10: Weighing Pros and Cons of Changing a Personal Belief

Intro to activity:
This activity helps clients weigh the pros and cons of reassessing and potentially changing a long-held personal belief that may no longer serve them.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of changing a personal belief. The goal is to determine if adjusting this belief aligns better with your current values.”

Preparation:
The therapist asks clients to identify a belief they’ve held that they now question. Clients consider how this belief impacts their life.

Guidance:
Therapist says: “List the pros and cons of maintaining this belief and the pros and cons of changing it. Consider how each option affects your relationships, self-image, and alignment with your current values.”

Experience:
Clients spend 5-10 minutes on their lists. The therapist encourages deep reflection on the belief’s relevance.

Observation:
Clients assess their feelings. Did they find that changing the belief could lead to personal growth?

Discussion:
After the activity, the therapist asks: “What was it like to examine the pros and cons of changing this belief? Did it provide clarity?”

Reflection:
Think about how beliefs shape your actions. In a group, the therapist might ask: “How can this skill help you evolve and stay true to yourself?”

Activity 11: Weighing Pros and Cons of Decluttering Your Space

Intro to activity:
This activity guides clients in evaluating the pros and cons of decluttering their living or work space to improve their environment and mental clarity.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of decluttering your space. The goal is to decide if organizing your environment would benefit you.”

Preparation:
The therapist asks clients to consider the state of their living or work area and how it affects them.

Guidance:
Therapist says: “List the pros and cons of decluttering your space and the pros and cons of leaving it as is. Reflect on aspects like stress levels, efficiency, and comfort.”

Experience:
Clients spend 5-10 minutes listing their thoughts. The therapist encourages them to visualize the potential changes.

Observation:
Clients reflect on their motivation. Did they feel inspired to create a more organized space?

Discussion:
After the activity, the therapist asks: “How did it feel to consider decluttering? Do you think it could positively impact your well-being?”

Reflection:
Consider how your environment affects your mood. In a group, the therapist might ask: “How can organizing your space contribute to mental clarity and peace?”

Activity 12: Weighing Pros and Cons of Pursuing a New Opportunity

Intro to activity:
This activity helps clients evaluate a new opportunity, such as a job offer or educational program, by weighing its potential benefits and drawbacks.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of pursuing a new opportunity. The goal is to determine if this path aligns with your goals.”

Preparation:
The therapist asks clients to think about a recent opportunity they’ve encountered.

Guidance:
Therapist says: “List the pros and cons of pursuing this opportunity and the pros and cons of not pursuing it. Consider factors like personal growth, time commitment, and impact on your current life.”

Experience:
Clients spend 5-10 minutes compiling their lists. The therapist supports them in considering all aspects.

Observation:
Clients assess their readiness. Did they gain clarity on whether to embrace the opportunity?

Discussion:
After the activity, the therapist asks: “What was it like to evaluate this new opportunity? Has it helped you make a decision?”

Reflection:
Reflect on how new experiences can foster growth. In a group, the therapist might ask: “How can this skill aid you in making choices that align with your aspirations?”

Activity 13: Weighing Pros and Cons of Addressing a Sensitive Issue

Intro to activity:
This activity guides clients in deciding whether to address a sensitive issue with someone, considering the potential outcomes of speaking up versus staying silent.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of addressing a sensitive issue. The goal is to determine if discussing it will lead to a positive resolution.”

Preparation:
The therapist asks clients to think about an issue they’ve been hesitant to bring up with someone.

Guidance:
Therapist says: “List the pros and cons of addressing the issue and the pros and cons of not addressing it. Consider the impact on your relationship, emotional relief, and potential risks.”

Experience:
Clients spend 5-10 minutes on their lists. The therapist encourages honesty about possible consequences.

Observation:
Clients reflect on their comfort levels. Did they feel more equipped to decide whether to have the conversation?

Discussion:
After the activity, the therapist asks: “How did it feel to weigh the pros and cons of addressing the issue? Has it helped you plan your next steps?”

Reflection:
Consider the value of open communication. In a group, the therapist might ask: “How can this skill help you navigate difficult conversations?”

Activity 14: Weighing Pros and Cons of Changing a Daily Routine

Intro to activity:
This activity helps clients assess the pros and cons of altering their daily routine to enhance productivity or well-being.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of changing your daily routine. The goal is to determine if adjustments could benefit your day-to-day life.”

Preparation:
The therapist asks clients to consider aspects of their routine that may not be serving them well.

Guidance:
Therapist says: “List the pros and cons of changing your routine and the pros and cons of keeping it the same. Think about how changes might improve your energy levels, mood, or efficiency.”

Experience:
Clients spend 5-10 minutes writing their lists. The therapist supports them in envisioning potential improvements.

Observation:
Clients consider their willingness to change. Did they identify areas where adjustments could help?

Discussion:
After the activity, the therapist asks: “What was it like to evaluate your routine? Are you motivated to make changes?”

Reflection:
Reflect on how small changes can have significant impacts. In a group, the therapist might ask: “How can this skill support you in optimizing your daily life?”

Activity 15: Weighing Pros and Cons of Practicing Self-Compassion

Intro to activity:
This activity encourages clients to consider the benefits and challenges of practicing self-compassion, helping them decide to adopt a kinder attitude toward themselves.

How to practice this activity:

Prompt:
“We’re going to focus on weighing the pros and cons of practicing self-compassion. The goal is to determine how being kinder to yourself might impact your life.”

Preparation:
The therapist asks clients to reflect on how they typically treat themselves, especially during setbacks.

Guidance:
Therapist says: “List the pros and cons of practicing self-compassion and the pros and cons of continuing with self-criticism. Consider effects on your self-esteem, motivation, and overall happiness.”

Experience:
Clients spend 5-10 minutes creating their lists. The therapist encourages openness to change.

Observation:
Clients reflect on their self-perception. Did they recognize the potential benefits of self-compassion?

Discussion:
After the activity, the therapist asks: “How did it feel to weigh the pros and cons of self-compassion? Are you inclined to be kinder to yourself?”

Reflection:
Think about the impact of self-talk on your well-being. In a group, the therapist might ask: “How can this skill help you foster a healthier relationship with yourself?”