List · Rate + / - / = · Build Awareness
List everything you do from waking to sleeping. Rate each: + (positive), - (negative), = (neutral)
| To Build a Good Habit | To Break a Bad Habit |
|---|---|
| 1. Make it obvious | 1. Make it invisible |
| 2. Make it attractive | 2. Make it unattractive |
| 3. Make it easy | 3. Make it difficult |
| 4. Make it satisfying | 4. Make it unsatisfying |
From Atomic Habits by James Clear. The scorecard is step zero — awareness before change.
| Step | Action |
|---|---|
| 1 | List EVERY habit (no judgment yet) |
| 2 | Rate each honestly (+, -, =) |
| 3 | Pick 1 negative habit to reduce |
| 4 | Pick 1 positive habit to strengthen |
| 5 | Repeat weekly — awareness compounds |