Have you tried writing down all of your behaviours in a day? If not, check out the strategy of the habit scorecard! The habit scorecard is a method of keeping track of all your daily behaviours and classifying them as either good, bad, or neutral, based on whether they are beneficial to your long-term goals. Keeping a habit scorecard can help you become more aware of your habits and identify certain cues that trigger your behaviour.
The habit scorecard is a way to keep track of all your behaviours and actions during the day. By writing all your behaviours down, it can increase your awareness on the habits you have and provide insight on which cues trigger your behaviour.
The habit scorecard is simply a list of all your daily behaviours that you either classify as a good habit “+”, a bad habit “-“, or a neutral habit “=”.
When you classify each behaviour, ask yourself “is this habit contributing to my long-term goals? Is this behaviour going to help shape me into the person I want to be?” The classification of these behaviours should be about providing long-term benefits, rather than short term benefits. Whether each habit is good, bad, or neutral, depends entirely on your own habit goals and what you want to strive for.
Here is an example of what a habit scorecard for a morning routine would look like:
- Wake up =
- Turn alarm off =
- Go to the bathroom =
- Brush my teeth +
- Get dressed =
- Write down 5 things I’m grateful for +
- Meditate for ten minutes +
- Eat a muffin
Now, the classification of the last behaviour is entirely dependent on your goal. Whether you want to lose or gain weight, the classification for “eating a muffin” would be different for each person.
To learn more about the habit scorecard, check this article out:
Author: Cathy Xie
Editor: Zac Lo
Researcher: Zoya Haroun