Product #1 What is Right for Me Workbook

What is Right for Me?
How to Make Important Decisions in Everyday Life
T

Think about
problems, pressures,
people, and priorities

T

Think about
problems, pressures,
people, and priorities

R

Research facts and
possible solutions

R

Research facts and
possible solutions

I

Identify options

I

Identify options

P
M

Weigh the Pluses and

A
P

Action planning

Minuses for each option

Ponder the results
of the decision

Use a TRIP MAP for decision making

P
M

Weigh the Pluses and

A
P

Action planning
Ponder the results
of the decision

Use a TRIP MAP for decision making

T

Think about
problems, pressures,
people, and priorities

T

Think about
problems, pressures,
people, and priorities

R

Research facts and
possible solutions

R

Research facts and
possible solutions

I

Identify options

I

Identify options

P
M

Weigh the Pluses and

A
P

Action planning

Minuses for each option

Ponder the results
of the decision

Use a TRIP MAP for decision making

27108.0310.84840104

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A Step-by-Step Approach

Minuses for each option

P
M

Weigh the Pluses and

A
P

Action planning

Minuses for each option

Ponder the results
of the decision

Use a TRIP MAP for decision making

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
Substance Abuse and Mental Health Services Administration
Center for Mental Health Services

4/2/10 10:51 AM

Acknowledgements

Notes

Disclaimer
The views, opinions, and content of this publication are those of the authors and do not necessarily reflect the views, opinions,
or policies of SAMHSA or HHS.

Public Domain Notice
All material appearing in this workbook is in the public domain and may be reproduced or copied without permission from SAMHSA.
Citation of the source is appreciated. However, this publication may not be reproduced or distributed for a fee without the specific,
written authorization of the Office of Communications, SAMHSA, HHS.

Electronic Access and Copies of Publication
This publication can be accessed electronically through the following Internet World Wide Web connection: http://www.
mentalhealth.samhsa.gov. For additional free copies of this document, please contact SAMHSA’s National Mental Health
Information Center at 1-800-789-2647.

Recommended Citation
Substance Abuse and Mental Health Services Administration. What is Right for Me? How to Make Important Decisions in Everyday Life.
HHS Pub. No. SMA-XX-XXXX, Rockville, MD: Center for Mental Health Services, Substance Abuse and Mental Health Services
Administration, 2009.

Originating Office
Substance Abuse and Mental Health Services Administration, Center for Mental Health Services, Office of the Associate Director
for Consumer Affairs, 1 Choke Cherry Road, Room 2-1007, Rockville, MD 20850. Phone: 1-800-789-2647. Webpage: http://www.
mentalhealth.samhsa.gov.

This workbook is part of a set of materials designed to promote and support shared decision making in mental health. These materials
include printed descriptive and informational materials, step-by-step decision making workbooks, videos and user guides, worksheets
and tools, tip sheets, podcasts and archived webinars, and an interactive decision aid on using antipsychotic medications as part of a
recovery plan.
All of these materials are available to download at no cost from http://mentalhealth.samhsa.gov/consumersurvivor. Print copies, DVDs
and CD-ROMs of the material are available from SAMHSA National Mental Health Information Center at 1-800-789-2647.

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Resources
The material in the workbook is derived from many sources. We especially wish to
acknowledge the inspiration provided by the Personal Decision Support Guides created
by Ottawa Health Research Institute and available at http://decisionaid.ohri.ca.
You can use the links below to learn more about decision making skills and different
ways to approach decisions. The views, policies, and opinions expressed on the featured
web sites are those of the organizations maintaining the web site and/or the web site
authors and do not necessarily reflect those of SAMHSA.

Robert Harris, Introduction to Decision Making

About This Workbook
Many decisions are ours alone to make. But we make our best decisions
when we have good information, consider the input of others, and take
time to think through what is most important to us.
This workbook is part of the Federal Substance Abuse and Mental Health
Services Administration (SAMHSA) project on Shared Decision Making in
Mental Health. This project provides tools to help people who use mental
health services and people who provide services to have more collaborative
and productive conversations about all aspects of a person’s
mental health recovery plan.

http://www.virtualsalt.com/crebook5.htm

eHow Careers & Work Editor, How to Make Decisions
http://www.ehow.com/how_3838_make-decisions.html

University of Florida, Making-Up Your Mind—Improving Your Decision Making Skills

Following the steps outlined in the workbook can help you make any
important decision in your life, not just decisions about medical care or
mental health treatment and services.

http://edis.ifas.ufl.edu/HE691

There are several ways you can use the workbook:
WebMD, Making Wise Health Decisions
http://www.webmd.com/a-to-z-guides

• As a tool to make an important personal decision on your own;
• As a guide for talking with someone else about your situation

Contents
2

Introduction

4

Think

6

Research

7

Identify Options

8

Pluses and
Minuses

12

Action

14

Ponder

16

Tips for Talking
about Your Decision

17

TRIP MAP
Decision Making
Worksheet

20

Resources

and options;

• As an aid for making a collaborative or shared decision together
with others;

• As a way to prepare for meeting with a provider for planning or
decision making about treatment and services.

Additional copies of this workbook, its companion helper workbook,
worksheets, and other materials in SAMHSA’s Shared Decision Making in
Mental Health series can be downloaded from: http://www.mentalhealth.
samhsa.gov/consumersurvivor.

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Action Plan To

Introduction
You make decisions every day about your life, relationships, health care, and services.
Some decisions are easy to make, but others may feel difficult and stressful. These feelings
are natural, but it is hard to make good decisions if the feelings become overwhelming.
You can reduce your stress and make better choices if you use steps to think through your
situation and options. Remember that avoiding making a decision is a kind of decision
itself – and it has consequences, too. Some complicated situations involve more than one
decision. It is helpful to think about them one by one.

Step

What

Who

When

Completed

1.

❒

2.

❒

3.

❒

4.

❒

5.

❒

This workbook is designed to help you make a decision that you find difficult. It uses a
simple tool called TRIP MAP to walk you through the steps of making a decision.

Here are the steps:

T
R
I
P

Think about the problems, pressures, people, and priorities

M
A
P

Minuses for each option

2

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Research facts and possible solutions
Identify options
Weigh the Pluses and

Action planning

Resources:

Ponder the results of the decision

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Plus-Minus Chart: Weigh Your Options
Pluses
(good things)

Option 1
Do nothing/
Make no
change

How
Important?

Minuses
(bad things)

How
Important?

To help you see how the TRIP MAP process works, read Dori’s Story in the blue box
below. As you go through the workbook, you will see more blue boxes that show how
Dori uses the TRIP MAP steps to help her make a decision about her situation.

Dori’s Story
Dori just started working at a restaurant where her friend works, about a mile and
a half from her home. She likes the job, but has to work late some nights. There is
no night bus service, so she worries about her safety walking at night and dealing
with bad weather.

Option 2

Like a road map, this tool helps you at each turn, for example, by identifying your most
important priorities or weighing the pluses and minuses of each option. You can use the
TRIP MAP tool by yourself or with someone you trust.

Option 3

You can write in the workbook, use the worksheet at the end, or use the TRIP MAP tool on
a piece of blank paper. You can complete your TRIP MAP at one time, or, like many people,
you can stop and pick it up again later.
You can do your best to get facts and information about your situation and options, but
you may never have complete information about all the possibilities. You may feel uncertain
or worry that you will make the wrong decision. The TRIP MAP tool helps you make the
best decision you can with the information you have.

Option 4

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After you make a decision, you may want to share it with others. This workbook includes
tips for how to do this, especially if others do not agree with your choice. If you find that
your decision turns out not to be the right one for you, the workbook shows how to revisit
and reconsider your choice.

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T

TRIP MAP

TRIP MAP Decision Making Worksheet
Think

Think

Problems you want to address

Pressures such as deadlines or people who
want you to do something

People who can help and who will be
affected by the decision

Priorities for what is important to YOU in
the decision

The first step is to stop and think about the situation. There are many
things that will affect your decision. It helps to write down your thoughts
about: the problems, pressures, people, and your priorities. Use the space
provided or a blank sheet of paper.

Dori’s Pressures
With winter coming
soon, Dori is concerned
about walking to and
from work -- not just
at night, but in cold, icy
weather.
She feels pressured by
her family to get a job
closer to home. She is
leaning toward quitting
the job, but is willing to
explore other ideas.

Problems
Most difficult decisions relate to some form of problem or challenge.

Before making a major decision, it is helpful for you to answer
these questions:
• What is the problem or situation?
• What do you want to achieve?
• What do you want to stay the same? To change?
• Are you leaning toward an option now?
• Are you open to ideas?

Pressures
Sometimes, you have to make a quick decision so you do not miss out
on an opportunity. Other times, you have to act before a certain date.

In thinking about your decision, consider the following:
• What deadlines do you face?
• What are the consequences of not meeting these deadlines?
• Are there other reasons to make a decision by a certain time?
• Are you feeling pressured to choose a specific option? What concerns
do you have about this?

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RESEARCH: What facts and information do you need? Where can you get it?

IDENTIFY YOUR OPTIONS by brainstorming. Include “make no change” as an option. Narrow

your brainstorm list to what is practical and doable. Circle your three or four best options
and then write them on the Plus-Minus Chart on the next page.

• Make no change/ do nothing
•
•
•
•
•

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Talking
about a Decision

TIPS

T

For Talking
About the Decision

Conversation Starters

• Do you have time to talk?
I have some news I would
like to share with you.

• I have been thinking

People
Often, you will need to tell others about the decision you made,
particularly people who are affected by your decision.

about something for a
long time. I would like
to talk to you about it.

• You know I have been
struggling with a difficult
decision for some time.
I would like to tell you
what I decided.

Most important decisions affect not just the person making the decision,
but also friends, family members, and others.

In approaching a decision, you should consider:
Here are a few tips that can help you prepare to announce your
decision to someone:
• Think about how people will react and address concerns you think they
will have.

• Rehearse your announcement with a friend or someone else you trust.
• Pick a good time. Avoid talking about a big decision when you or others

• Is the decision completely up to you, or are others involved?
• How do you want to make use of others’ opinions?
• Who can you talk to about your decision?
• How do you want to involve others in your decision? For example, as a

Dori’s People
Dori ‘s mother wants
to be involved, but Dori
wants to make this decision herself. Her decision
could affect other people,
especially her boss and
her friend. She thinks her
brother might be a good
resource.

helper, an advisor, a source of information or support, or as a partner for
making a shared decision?

are busy, tired, hungry, or angry.

• Remember that people sometimes need time to accept news, and their

Talking
about a Decision
Dealing with Disagreement

initial reaction might change over time.

• Stress your priorities in positive terms. For example, “It’s really important
to me that I have more privacy, so I have decided to look for my
own apartment.”

• I know you hoped I would
decide [mention their
choice here]. Instead, I
chose [insert your choice
here]. I would like to tell
you why.

• Your support is important
to me. I would like to
share with you a difficult
decision I just made. It is
important for me to tell
you about it, even if you
disagree with me.

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Others may not like your decision or agree with it. It can be especially
stressful if your decision goes against what is important to your family or
community. You do not need to defend your decision, but it can be helpful to explain how you arrived at it. What is important is that you weighed
your options and made a thoughtful, informed choice that is best for you.
There is no one best way to tell someone about a decision you have
made. The key to success is to use the same thoughtful process you
used in making the decision.

Priorities
What is most important to you in this decision? Your feelings will help
guide you to make the decision that is right for you.

It is useful to rate which priorities are the most important to you in
case you have to make tradeoffs.
• If there were a “perfect” choice, what would it look like?
• If you cannot have all the things you want, what would you give up and
what would you keep?

• What are the two most important things on your list?
• What are the two least important things on your list?

Dori’s Priorities
It is important to me that:

• I feel safe.
• I get to work on time.
• I don’t get sick walking in
bad weather.

• I save money for my own
apartment.
Looking at her list,
Dori feels that safety
is the most important.

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R

Dori’s Research
Dori thinks getting a car
might be an option, but she
has never owned a car. Her
brother knows a little about
cars. A librarian shows her
a book about the reliability
of used cars and some Web
sites offering used cars for
sale. She talks to her friend
about her ideas, too.

TRIP MAP

TRIP MAP

Research

CONGR ATU L ATIO N S!

Do you know the facts of your situation and what your options are?
Do you know the plusses and the minuses of each of these options?
If not, you need to get more information.

You have completed the TRIP MAP steps.

Here are some ways to get the information you need:
• Visit a library. There may be books and other resources to help you.
Librarians can help you find useful information.

• Use the Internet. Visit Web sites you can trust.

Look for Web sites that
include reviews from others who have made similar decisions.

You have:
• Thought about your decision
• Researched and identified your options
• Weighed the pluses and minuses of your options
• Selected the best option for you, and
• Made an action plan.

• Talk to others. Peers, family, friends, providers, spiritual advisors, and
others may have useful information. Find people who have special
knowledge about the topic you are researching. For example, if you
are thinking about buying a used car, you may want to talk to a car
mechanic about which ones have the fewest repairs.

Write down the information you need and where you will get it:

The next section of this workbook contains resources you can copy and use as often as
needed.

These are:
• Tips for Talking about the Decision
• Decision Making Worksheet
• Plus-Minus Chart
• Action Plan

TIP
You can use the blank page at the end of this workbook
to write down what you learn.

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15

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P
If Dori’s friend decides
to quit her job, Dori
would no longer have a
ride to work. Dori would
need to revisit her
options for getting to
work and make another
decision: walk, find
another person to ride
with, or buy a used car.

TRIP MAP

Identify Options

Ponder

Dori’s Decision

I

TRIP MAP

How did your decision work out?
You made your decision with the best information you had at the time.
But decision making is often an ongoing process, and circumstances can
change. Sometimes your decision does not work out as you had hoped.
In most cases, you can make another decision to try something else.

Dori’s Brainstorm
• Do nothing: keep walking
• Ask to work only when

To make a good decision, identify as many options as possible. It helps to
brainstorm—just write down all the ideas that come to mind, even those
that are unusual or seem silly. While brainstorming, do not judge your
ideas, just list them. Any idea is a good idea at this point. Talk to others.
They may have ideas, too.

the bus runs

• Quit the new job
• Ride with friend
• Buy a used car
• Try to find an apartment

Brainstorm
If things did not turn out as you expected, it does not mean that you
have failed. This is often part of the process. We may revisit decisions
many times as we learn new information or as our situation changes.
Sometimes we make the same choice each time we revisit a decision,
but other times we make a different choice.

Or maybe Dori gets a
raise at work, so buying
a used car will not be so
hard on her budget.

TIP

If you need to make a new decision, you can use a clean copy of this
workbook. There is a 3-page worksheet at the end of the workbook that
can be photocopied to use every time you need help making a decision.
You can also use the TRIP MAP steps with pen and paper.

We often learn
something by looking
at how our past decisions turned out—
good and bad.
If you did not like how
your decision turned
out, at least you learned
what you do not like.
You can use this information to help you make
different decisions in
the future.

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TIP

List here as many options as you can think of.
Don’t hold back or judge.
•
•

closer to work

TIP
To narrow your options, ask:

• Do I have all the

•
•
•
•
•
•
•
•

information I need about this
option? If not, where can I
learn more?

• Do I have the money
or resources I need to
make this work?

• Does this option depend
on someone else?

• Does this option
help achieve what is
important to me?

Cut out a wallet card from the back cover to
help you remember the TRIP MAP steps.

• How would this option

Narrow the List
After considering each brainstorm idea, circle the 3 or 4 ideas that seem
most practical and doable. Write the circled ideas as your options in the
Plus-Minus Chart on page 10.

affect others who are
important to me?

• Can I stick with this option?

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P
M

A

TRIP MAP

Action Plan to:
Step

Pluses and Minuses: Weigh the Options

Dori Weighs
Her Options
Dori realizes she has more
options than quitting her
job. She can continue to
walk to work. She can buy
a used car. She can ride to
work with a friend.
She has written her options
in the Plus-Minus Chart
(page 9) and listed what
she likes and does not like
about each option. She
used stars to rate how
important these things
are to her.
Option 4, riding with a
friend, has more of what is
important to Dori and less
of what is not important
to her. This process helps
Dori see that riding to work
with a friend may be her
best option at this time.

You now have some practical and doable options. It is time to think about
the pluses (good points) and minuses (bad points) of each one and write
them on a Plus-Minus Chart. Filling out this chart may not give you the
final answer, but it will help you think about your options and how you
feel about them.

Some of the pluses and minuses will be more important to you than
others. Your list of priorities from the “Think” step will help you weigh
what matters most.
In the column labeled “How Important,” use stars to rate how important
each plus and minus is to you.

* One star means it matters very little.
** Two stars means it matters somewhat.
*** Three stars means it matters a lot.

On the next page is Dori’s Plus-Minus Chart. The blank chart on page 10
is for you to use. There is another blank Plus-Minus Chart on page 18. You
may photocopy these charts and use them as often as you like. You can also
make your own Plus-Minus Chart on a blank piece of paper.

What

Who

When

Completed

1.

❒

2.

❒

3.

❒

4.

❒

5.

❒

Resources:

TIP
Keep your plan simple and doable. Write the action steps in the order they need to be done.

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A

TRIP MAP
Action

Dori’s Action Plan
Dori decided to ride to work
with a friend and made this
Action Plan. Notice that she
has checked the steps that are
complete.

Making a decision involves more than just choosing the best option.
You must act on your decision if you want to make a specific change in
your life. An action plan will help you follow through, especially if you
identify what needs to be done, who does it, when it needs to be done,
and resources you need to do it.

Here is Dori’s Action Plan. On page 13 is one for you to use.
There is another blank Action Plan on page 19.

Option 1
No change:
Continue to
walk

Option 2
Quit job

Option 3
Buy used car

Pluses
(good things)

How
Important?

Minuses
(bad things)

How
Important?

No cost

***

Takes a long time

*

Get exercise

*

Weather gets bad

***

Does not feel safe

***

Opportunity to
find something
better

*

Lose income
and job I like

***

Reliable

**

Expensive to buy

***

Saves time

***

Costs of gas,
insurance

***

Feels safer

***

Could break down

**

Feels safer

***

Do not like
feeling dependent
on friend

**

Inexpensive

***

May not be reliable

**

Saves time

*

Friend’s car is
old and could
break down

*

Friendly
conversation

**

Mother does
not like friend

*

Dori’s Action Plan to: Ride to work with a friend
Step

P
M

Dori’s Plus-Minus Chart: Weigh Your Options

What

Who

When

Completed

1.

Talk to friend about the
decision. Make sure it is still OK
with friend.

Dori & friend

As soon as possible

❒

2.

Agree on Dori’s share of gas.

Dori & friend

As soon as possible

❒

3.

Agree on a schedule and a start
date.

Dori & friend

As soon as possible

❒

4.

Make a backup plan for times
when friend cannot drive.

Dori

After agreements are made

❒

5.

Meet at agreed place and time.

Dori & friend

After agreements are made

❒

Resources: Home phone number or e-mail for friend; money to pay for gas; convenient place to
meet; another way to get to work if friend is not available

Option 4
Ride with
friend

Steps
1. Write your best options on a blank Plus-Minus Chart.
2. List the pluses and minuses of each. List as many as you can think of. Use another
sheet if you need more space.
3. Record how important each plus and minus is to you. One star (*) means that a pro or
con matters very little to you. Two stars (**) means it matters somewhat. Three stars (***)
means it matters a lot to you.

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P
M

P
M

Choose your best option
What does the completed table reveal? Does one option seem to fit your
goals and priorities? If you are leaning toward one option over others, but
not ready to decide, what else do you need to make your decision?

Plus-Minus Chart: Weigh Your Options
Pluses
(good things)

How
Important?

Minuses
(bad things)

TIP

How
Important?

Not deciding is a decision
itself and has pluses and minuses like other options. If you
feel stuck, get help or support
from others.

Still not sure?
Option 1
Do nothing/
Make no
change

Did the decision making table help you select your best option?

If you are still having trouble deciding, here are some ideas
that might help:
1. Review why you are making this decision. Look at how you defined
the problem in the “Think” step (page 4). Choose the option that best
helps you meet your goal.

Option 2

2. Think about what is important to you. Look at your list of priorities
from the “Think” step (page 5) and choose the option that helps you
get what is most important to you.
3. Consider tradeoffs. Are you willing to give up something that is
important to you to get something even more important?
4. Do you need more information? You might need to do more research.

Option 3
5. Get more ideas. Maybe there is an option you did not consider.
Review your brainstorm list in the “Identify Options” step (page 7).
Talk with others—they may have fresh ideas or another way of
thinking about your options.

Option 4

Are you leaning toward one option? If so, which one? Write it here:

6. Make a “backup” plan. If you are worried about your preferred
option not working out, it can be helpful to think about what you
would do. For example, if it does not work out riding with a friend,
Dori could still walk.

When you are comfortable that you have made the best choice for you,
write your decision here:

TIP
Test your decision

• Talk about it with others.
Explain your decision to
someone you trust. Talk
about what you saw as
options and how you
arrived at your decision.
Others may offer support
or have useful suggestions.

• Try it on. Ask “What is
the worst that could
happen if I choose this
option? Is this likely to
happen? Am I okay if it
does?” If you are okay with
the possible outcomes of
your decision, it is a good
one for you. If not, you may
want to identify more
options and weigh their
pluses and minuses in
another decision chart.

I have decided:

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