(A) Benefit - Advantage or Reward
What Do I, or Did I, or Might I or enjoy about this thing - what does, or did, or might, it do FOR me - as specific an example as possible?
If it is a behaviour I am attempting to alter, then acknowledging that it does something for me might be helpful.
It is HUMAN for part of me to want to remove discomfort, frustration and uncertainty. How might I allow myself to grow from these things?
(B) Cost - Disadvantage or Risk
What might I dislike or hate about this thing, what has it done, or might it do, TO me – what might I CHOOSE to endure – as SPECIFIC example as possible?
What might I be paying now, or likely to pay for a benefit?
It may be pretty helpful that I use a specific example – a specific example tends to have a much greater emotional impact and reason to change. Maybe noting the affect this has on my life as well.