Free Atomic Habits Scorecard
Categorize your habits as positive, negative, or neutral using James Clear's method
Audit your habits with James Clear's method
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What is Habit Stacking?
Link a new habit to an existing one: "After I [CURRENT HABIT], I will [NEW HABIT]." This leverages existing neural pathways to make new habits stick.
Your Habit Stacks
After I , I will .
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What are Implementation Intentions?
A plan for when and where to act: "I will [BEHAVIOR] at [TIME] in [LOCATION]." Studies show this increases follow-through significantly.
Your Implementation Intentions
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The 2-Minute Rule
"When you start a new habit, it should take less than two minutes to do." Scale down your habits until they take 2 minutes or less.
2-minute versions of this habit:
Example Transformations
"Read 30 books a year"
"Read one page"
"Run a marathon"
"Put on running shoes"
"Meditate for 20 minutes"
"Take 3 deep breaths"
"Write a book"
"Write one sentence"
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Track Your Progress
See how your habit balance improves over time with weekly and monthly reports.
Habit Streaks
Build momentum with streak tracking and never break the chain.
Daily Reminders
Get push notifications to complete your positive habits each day.
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Gamified habit building with experience points and achievements.
Wheel of Life
Connect your habits to life areas and track holistic improvement.
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Access your habits from any device with automatic cloud backup.
The Habit Scorecard is the foundation of James Clear's Atomic Habits system. Track your habits, build positive stacks, and transform your behavior with loggd.life.
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The Atomic Habits Scorecard Method
The Habit Scorecard is a fundamental exercise from James Clear's bestselling book "Atomic Habits." This simple but powerful awareness exercise is the first step in building better habits. As James Clear explains: "The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them."
How to Create Your Habit Scorecard
Creating a Habit Scorecard involves three simple steps. First, list your daily habits from the moment you wake up to when you go to sleep. Include everything - from checking your phone to brushing your teeth. Second, rate each habit with a (+) for positive, (-) for negative, or (=) for neutral. Third, review your list to identify patterns and opportunities for improvement.
The Power of Pointing and Calling
The Habit Scorecard is based on a Japanese railway safety system called "Pointing-and-Calling." By making habits visible and explicit, you create awareness that breaks the automatic nature of bad habits. Simply saying "I am about to eat junk food" out loud can make you reconsider the action.
Habit Stacking: The Secret to New Habits
Once you've identified your current habits, you can use them as anchors for new behaviors through habit stacking. The formula is simple: "After I [CURRENT HABIT], I will [NEW HABIT]." For example: "After I pour my morning coffee, I will write in my gratitude journal." This technique leverages the neural pathways of existing habits.
The 2-Minute Rule
James Clear's 2-Minute Rule states: "When you start a new habit, it should take less than two minutes to do." This makes habits incredibly easy to start. "Read before bed" becomes "Read one page." "Exercise daily" becomes "Put on my running shoes." Once started, you often continue beyond two minutes.
Implementation Intentions
Research shows that people who make specific plans for when and where they will perform a new habit are more likely to follow through. The format is: "I will [BEHAVIOR] at [TIME] in [LOCATION]." This strategy removes the decision-making that often prevents us from acting on our intentions.
How to Use This Tool
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1
List all your current daily habits without judgment
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2
Categorize each habit as positive (+), negative (-), or neutral (=)
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3
Review your net score to see your overall habit balance
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4
Use the 2-Minute Rule to create tiny versions of positive habits
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5
Build habit stacks: "After I [current habit], I will [new habit]"
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6
Create implementation intentions with specific time and location
Frequently Asked Questions
The Habit Scorecard is an exercise from James Clear's book "Atomic Habits." It involves listing all your daily habits and rating each as positive (+), negative (-), or neutral (=) based on whether they help you become the person you want to be. This awareness exercise is the first step to changing your habits because you cannot change what you are not aware of.
Ask yourself: "Does this behavior help me become the type of person I wish to be?" If yes, mark it positive (+). If no, mark it negative (-). If it has no impact either way, mark it neutral (=). The key is judging habits based on your long-term goals and identity, not short-term feelings.
Habit stacking is a technique from Atomic Habits where you link a new habit to an existing one using the formula: "After I [CURRENT HABIT], I will [NEW HABIT]." For example, "After I pour my morning coffee, I will meditate for one minute." This leverages the neural pathways of existing habits to build new ones.
The 2-Minute Rule states that when you start a new habit, it should take less than two minutes to do. "Read before bed each night" becomes "Read one page." "Run three miles" becomes "Put on my running shoes." This makes habits easy to start, and once started, you often continue longer.
An implementation intention is a plan you make beforehand about when and where to act. The format is: "I will [BEHAVIOR] at [TIME] in [LOCATION]." For example, "I will exercise for 30 minutes at 7am in my living room." Studies show people who use implementation intentions are more likely to follow through on their goals.
Yes, all your habits and categorizations are automatically saved in your browser using localStorage. Your data stays completely private on your device - nothing is sent to any server. You can come back anytime to review and update your scorecard.
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