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In this tutorial, you’ll learn how to do a SMART CBA
(Cost/Benefit Analysis).
A CBA is a great tool to:
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Build motivation to abstain from using.
Create a list of goals and things to look forward to.
Learn what coping skills you need to develop.
Develop a list of relapse warning signs.

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If you can, download the CBA Worksheet and print it
out to use with this tutorial.
Otherwise, take a blank sheet of paper, and fold it so
that it ends up divided into four squares.
Title each square as follows:
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Upper Left: Advantages of Using or Doing
Upper Right: Disadvantages of Using or Doing
Lower Left: Advantages of NOT Using or Doing
Lower Right: Disadvantages of NOT Using or Doing

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List in each square the advantages or disadvantages of
using or not using.
Label each item as either “ST” (short-term) “LT”
(long-term).
As you work through the exercise, think about the
Four Questions About My Addiction, on the next few
slides.
The more honest and complete your answers, the
more this exercise will help you.

5. 1.
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What do I enjoy about my addiction, what does it do
for me?
List as many things as you can. Be specific.
Where possible, find alternative ways of achieving the same goals.
Recognize positive thinking about the addiction as a potential
relapse warning sign.
There are some things you liked about the addiction that you will
have to learn to live without.
Ask yourself if what you enjoy about your addiction is really worth
the price.
Realize that you got something from your addiction. You just are
not getting it anymore.

6. What do I hate about my addiction, what does it do to
me?
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List as many bad examples as you can think of. Being very
specific has more emotional impact and motivational force.
Ask yourself honesty, “If my addiction were a used car, would I
pay this much for it?”
Review this list often, especially if you are having positive
thoughts about your addiction.

7. What do I think I will like about giving up my addiction?
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List what good things you think/fantasize will happen when you
stop your addiction.
This provides you with a list of goals to achieve and things to look
forward to as a result of your new lifestyle.
This list also helps you reality-test your expectations. If they are
unrealistic, they can lead to a disappointment-based relapse.

8. What do I think I won’t like about giving up my
addiction?
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List what you think you are going to hate, dread or merely dislike
about living without your addiction.
This list tells you what kinds of new coping skills, behaviors and
lifestyle changes you need to develop.
It also serves as a relapse warning list. Focusing on how difficult
life is now puts you into a relapse thought pattern, which is just as
dangerous as thinking positively about your addiction.

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Keep it handy to refer to when you feel a lapse
coming on. You may want to read it daily at the
beginning of your recovery.
Revise it often. Most people don’t know what they
like or dislike about living free until they have done
so for some time.
This is a dynamic document and an ongoing project,
not a do-once-and-forget-about-it exercise.

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If you are new to SMART, try to do your first CBA as soon as
possible.
As you revise your CBA over time, keep copies of the earlier
versions. The differences between your first CBA and later
CBA’s may lead to new insights.
As an additional exercise, you may want to do a CBA while
imagining you are at the point in time when your involvement
with the addictive substance or activity first started. Comparing
that CBA to your current CBA can also be revealing. Most
people find that the benefits of their involvement have changed
(for the worse) since they first started using.

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Attend one of our Online Meetings.
Post a message on our Message Board.
Check to see if there is a Face to Face SMART
Recovery Meeting in your area.
Visit our Library to find more homework sheets and
articles.
Order books from our Online Bookstore.