Tools/Techniques

If you have never worked with Dr. Grant and would like to, please click on the "New Patients" page to the left, read it, and follow its directions.  I welcome the chance to work with you!

Impact/Effort Grid

If you are stuck and don’t know what to do about a goal you have or all the things you need to do, write down all the things you can think of that need accomplishment.  Then rate each on a scale of 0 (lowest) - 10 (highest) in terms of how much effort it will require.  Then rate each on a scale of 0 (lowest) - 10 (highest) in terms of how much of a positive impact it might make.  Draw a little grid like the one shown below.

Now plot each of your rated items in terms of impact and effort.  Look for the items that give you the biggest impact for the least effort—they may be the first things to tackle that make the biggest difference.

Example:                                            

A.  Talk to Sam about project

B.  Clean office

C.  Exercise for 30 minutes

D.  Finish report that is due

E.  Make appointment with dentist

F.  Follow up on job interview

G.  Develop new website pages 

The items in the green zone (high impact/low effort) are the ones to do first because they make the most difference with the least effort.  Then do the ones in the red zone next.  Why?  Because even though their impact is lower they are easy to do and will give you a sense of momentum and sense of accomplishment.  Then tackle the items in the blue zone (high impact/high effort) and then go for the yellow zone items. 

Effort   Impact

   8            3

   6            1

   3            6

   8            7

   1            3

   1            8

   6            9     

For a paper copy of the Toolbox, click here.

The CBT Toolbox

1101 Johnson Avenue, Suite 200   Myrtle Beach, SC  29577     P: 843.839.9028     F: 843.839.9029

Coastal Center for Cognitive Therapy, PA