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The Atomic Habits habit scorecard
The habit scorecard comes from Atomic Habits by James Clear. You list everything you do on an ordinary day, in order, then mark each one plus (good), minus (bad) or equals (neutral). The test is whether it helps you become the person you want to be. You don’t change anything yet. The point is to notice habits you no longer see.
Why it works
Clear argues that many habits run on autopilot, so you can’t change what you don’t notice. Writing your day down makes the cues visible. That’s the first law of behavior change: make it obvious.
How to fill it out
About 10 minutes. Don’t change anything while you do this.
- Write your day in order, from waking up to going to sleep. Be specific: “check phone in bed”, not “morning”.
- Next to each line, put +, - or =.
- Mark it by asking “Does this help me become the type of person I want to be?” The same habit can be + for one person and - for another.
- Circle one minus. That’s the habit to work on first, using the Atomic Habits 7-day plan.
Example
One ordinary day. The marks belong to one person. Yours will differ.
| Time | Habit | Mark |
|---|---|---|
| 7:00 | Wake up, check phone in bed | - |
| 7:20 | Make coffee | = |
| 7:25 | Read the news on phone | - |
| 7:45 | Shower, get dressed | = |
| 8:15 | Walk to work | + |
| 12:30 | Eat lunch at desk | - |
| 18:30 | Cook dinner | + |
| 21:00 | Watch shows until midnight | - |
| 23:50 | Phone in bed | - |
Printable template
Columns: Time, What I do, + / - / =, Notes. About 20 blank rows.
| Time | What I do | + / - / = | Notes |
|---|---|---|---|
Tips
- Don’t judge while you write. Just observe.
- Use pointing and calling from the book: say out loud what you’re about to do and why, to catch an autopilot habit.
- Redo it after your 7-day plan and compare.
Questions
Where is the habit scorecard in Atomic Habits?
In the part on the first law, “make it obvious”, in chapter 4, “The Man Who Didn’t Look Right”.
Is a neutral habit a problem?
No. Neutral habits are fine. The scorecard is about seeing them, not removing them.
How often should I do it?
Once to start, then any time a habit seems to have crept back in.
Keep reading
Try it with a book
Free guide
The book’s 12 main ideas, a one-page summary, two worksheets and a cheat sheet arrive in your inbox now, and a 7-day plan by email begins tomorrow: the core ideas on day 1, then one small action a day.
The habit scorecard is day 2 of that plan.