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Habit Scorecard

A comprehensive list of your daily behaviors rated as positive (+), negative (-), or neutral (=) to increase awareness.

In Depth

Most habits are unconscious, making them invisible to change. The Habit Scorecard makes them visible by tracking every behavior from waking to sleeping and rating each one's alignment with your goals. This awareness exercise reveals patterns: when bad habits cluster, what triggers them, and which existing good habits could anchor new ones through habit stacking. It's the diagnostic tool that precedes intervention.

Example

Track one full day: 'Wake up (+), check phone (-), brush teeth (+), make coffee (+), scroll social media (-), shower (+)...' You'll likely have 50-100+ behaviors. Rating them reveals unconscious patterns and opportunities for habit stacking.

Common Misconception

The Habit Scorecard is about judging yourself, when it's actually a neutral diagnostic tool to increase awareness without judgment—observation precedes change.

Source

Atomic Habits

James Clear

awarenessself-monitoringbehavior trackinghabits

Related Concepts

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Habit Stacking

Anchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'

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Context-Dependent Habits

Habits are triggered by context (location, time, preceding event, emotional state) rather than abstract intentions.

Test Your Understanding

active recalleasy

What is the primary purpose of the Habit Scorecard?

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After completing a Habit Scorecard, you notice you check social media (-) immediately after three different positive habits: morning coffee (+), lunch (+), and arriving home (+). What does this pattern reveal, and how could you use it?