Make A Decision

2 Sessions

Decision paralysis happens when thoughtful reflection turns into overthinking. What starts as a reasonable effort to choose wisely can spiral into a loop of second-guessing, doubt, and analysis that never ends.

The Make a Decision plan is a focused, two-session sprint designed to help you break free from that cycle. Using a blend of cognitive behavioral strategies and motivational interviewing, this approach helps you move from rumination to resolution—whether you're weighing a career change, choosing a college, considering a move, or navigating a relationship decision.

In session one, you’ll create a framework to explore the decision, identify unhelpful thinking patterns, and connect your options to what truly matters to you. Between sessions, you’ll try out small real-world experiments to challenge assumptions and gather helpful insight. Session two builds on that progress with clear action steps and realistic timelines.

Both sessions are delivered through our convenient virtual platform, with the aim of getting you unstuck so you can move forward with confidence.

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In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing. - Theodore Roosevelt

This short, solution-focused plan is ideal for anyone who feels stuck at a major life crossroads. If your usual tools—like a list of pros and cons or endless conversations—aren’t helping you move forward, it might be time to try a new approach.

Common indicators for this plan include:

Your pro/con lists are not helping
You’re not able to focus on other thoughts or activities
Friends change the subject when you bring up "the decision" again
You're collecting opinions but not getting clearer
Indecision is negatively impacting your sleep or appetite

This plan works well for people facing major educational commitments, large purchases (like buying a home), career transitions, important relationship decisions, or any life choice where you feel paralyzed by uncertainty.

Why you might choose this plan

What to expect

In-person, telehealth or both

How long does therapy take?

In most cases, feeling stuck in a big decision isn’t actually about a lack of information. More often, it’s a result of mental habits—like perfectionism, fear of regret, or seeking certainty that doesn’t exist—that keep you spinning your wheels. Our approach helps you untangle those patterns quickly and effectively.

In your first session, you and your therapist will explore the decision you're facing, identify common thought traps, and clarify what matters most to you. Between the two plan sessions, you’ll test ideas in small, manageable ways, gathering real-world input that’s often more helpful than more thinking. In your second session, your therapist will help you turn these insights into a clear next step with a doable plan and timeline.

The goal isn’t actually to find a perfect answer, even if it feels that way. Instead, it’s to make a well-reasoned, values-aligned decision so you can move forward with clarity and confidence.

Therapy Lab clinicians hold advanced degrees in clinical psychology and related science-based clinical practices. To learn more, please see the resource below.

About Therapy Lab therapists

Leykin, Y., & DeRubeis, R. J. (2010). Decision-making styles and depressive symptomatology: Development of the Decision Styles Questionnaire. Judgment and Decision Making, 5(7), 506-515.