The Habits Scorecard: Use This Simple Exercise to Discover Which Habits You Should Change

The Habits Scorecard

To create your own Habits Scorecard, start by making a list of your daily habits.

Here’s a sample of where your list might start:

  • Wake up
  • Turn off alarm
  • Check my phone
  • Go to the bathroom
  • Weigh myself

  • Take a shower
  • Brush my teeth
  • Floss my teeth
  • Put on deodorant
  • Hang up towel to dry
  • Get dressed
  • Make a cup of tea

… and so on.

Once you have a full list, look at each behavior, and ask yourself, “Is this a good habit, a bad habit, or a neutral habit?” If it is a good habit, write “+” next to it. If it is a bad habit, write “–”. If it is a neutral habit, write “=”.

For example, the list above might look like this:

  • Wake up =
  • Turn off alarm =
  • Check my phone –
  • Go to the bathroom =
  • Weigh myself +
  • Take a shower +
  • Brush my teeth +
  • Floss my teeth +

  • Put on deodorant +
  • Hang up towel to dry =
  • Get dressed =
  • Make a cup of tea +

The marks you give to a particular habit will depend on your situation and your goals. For someone who is trying to lose weight, eating a bagel with peanut butter every morning might be a bad habit. For someone who is trying to bulk up and add muscle, the same behavior might be a good habit. It all depends on what you’re working toward.

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