Habits Scorecard
Use our habits scorecard based on Atomic Habits to gain insight into your daily habits and which habits you should change. Start building better habits today!
What is a Habits Scorecard?
This scorecard is inspired by James Clear’s book Atomic Habits. It is a simple yet powerful method for evaluating your daily habits. Instead of assigning numerical scores, you use symbols like “+”, “-“, or “=” to indicate whether a habit is positive, negative, or neutral. This gives you insight into your daily habits, helping you see where there’s room for improvement and what’s going well already.
Feel free to download the habits scorecard PDF template below. It’s completely free and you don’t need to sign up for anything!
How Do I Use a Habit Scorecard?
Using it is straightforward and effective. Here’s how you can start:
1. List Your Habits: Begin by listing all the habits you want to track. These can include activities like exercise, reading, meditation, scrolling social media, or anything else that impacts your daily life.
2. Assign Symbols: For each habit, use symbols to indicate its impact on your day:
- Use a “+” if the habit is positive and contributes to your well-being or goals.
- Use a “-” if the habit is negative or detracts from your well-being or goals.
- Use a “=” if the habit is neutral or has no significant impact either way.
3. Track Daily: Every day, fill out your habits scorecard by noting the symbols corresponding to each habit. Be honest with yourself and reflect on how each habit affected your day.
4. Review and Reflect: Regularly review your habits scorecard to identify patterns and trends. Notice which habits are contributing positively to your life and which ones may need adjustment.
5. Take Action: After several days, look at the patterns and start to change your habits: make an action plan to stop your bad habits and improve your neutral or good habits. Our Habit Loop Worksheet can also help you improve your habits.
Example of Scoring Habits
To help you get started with this habit scorecard PDF template, here’s an example of scoring your daily habits:
- Turn off alarm =
- Watch stories on Instagram –
- Brush teeth +
- Shower +
- Get dressed =
- Eat low-fat yogurt +
- Drink water +
- Make bed +
- Call mom +
- Watch YouTube –
- Head to work =
Why Should I Use a Habits Scorecard?
Using an Atomic Habits scorecard can lead to significant improvements in your habits and overall well-being:
Increased Awareness: It enhances your awareness of your daily behaviors and their consequences. By visually representing your habits, you gain insight into your routines and their impact on your life.
Accountability: By tracking your habits with symbols, you hold yourself accountable for your actions. The habits scorecard serves as a constant reminder to stay aligned with your goals and values.
Behavioral Change: As you become more aware of your habits through the scorecard, you’re better equipped to make intentional changes. You can focus on reinforcing positive habits, eliminating negative ones, and modifying neutral habits that don’t serve you.
Continuous Improvement: Through regular reflection and adjustment based on your habits scorecard, you can cultivate a growth mindset and strive for continuous improvement. Celebrate your successes, learn from setbacks, and keep refining your habits to live a more fulfilling life.
Learn More About Habits
Be sure to check out the articles below if you want to learn more about habits.
