The Habits Scorecard
Hi, I'm Liz Moser, a Mayo Clinic and National Board Certified Health and Wellness Coach and today I want to talk about the first step in either adding or subtracting a habit and it's not exactly what you think.
According to James Clear the author of Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, the first step is self-awareness.
What do you actually do each day, and how much time do you spend doing each task?
To achieve this level of self-awareness, Clear recommends a process of self-discovery called the habits scorecard.
The Habits Scorecard is a simple method you can use to become more self-aware and notice habits and behaviors that you may overlook.
To create your own Habits Scorecard, start by making a list of your daily habits. Start at the beginning of your day and write down each habit you do:
· wake up,
· turn off your alarm,
· make your bed,
· brush your teeth, etc.
You can make this list as long or as short as you would like, but I tend to find that a longer and more comprehensive list is more effective, and this is the first assignment I give my clients who're seeking an overall up-leveled life.
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 a + sign next to it.
• If it is a bad habit, write a – sign next to it.
• If it is a neutral habit, write an = sign next to it.
If you’re having trouble determining how to rate a particular habit, here are some questions Clear recommends you use:
Does this behavior help me become the type of person I wish to be?
Does this habit cast a vote for or against my desired identity?
Habits that reinforce your desired identity are generally good. Habits that conflict with your desired identity are usually bad.
When creating your Habits Scorecard, there is no need to change anything at first. The goal of this exercise is not to change your behavior— even bad habits.
The goal is to simply notice what is actually going on.
Go ahead and get as detailed as you want. I included only my morning habit stack. You might want to write out your morning routine or fill in your whole day, you decide. Then rate your actions as +/positive, -/negative, or =/neutral. Or, as Clear writes, do your actions move you closer to your goals and who you ultimately want to be, or do they move you farther away?
Here is my morning routine seven days a week/except for the client calls, which are just Mon.-Fri.
+ 5:00 am Wake Up
+ make bed
+ daily reading
+ gratitude journal
= wash face
+ sauna/meditation
+ quick workout at home
+ make coffee or matcha
+ write
+ client Calls (Mon-Fri)
+breakfast
In conclusion, the first useful step towards a more intentional life is James Clear’s recommended habit scorecard exercise which allows you the opportunity to see what you are doing and how long it’s taking you. Then from that place of self-awareness, you can choose to add supportive habits or subtract time-wasting actions.
I'm Liz Moser, a Mayo Clinic and National Board-Certified Health Wellness Coach, and thank you for watching this video about James Clear’s exercise in self-awareness, the Habits Scorecard. If you have any questions about this video, about health and wellness or wellness coaching with me , please reach out via my website at lizmosercoaching.com
And remember, your actions that move you closer to your goals and who you ultimately want to be, are the habits you want to reinforce.
