The habits scorecard is a simple exercise to become more aware of your behavior.Make a list of your daily habits. If it is a good habit, write “+” next. If it is a bad habit, write “–.” If it is a neutral habit, write “=”. E.g:<ul><li>Wake up =</li><li>Turn off alarm =</li><li>Check my phone -</li><li>Take a shower +</li></ul>&nbsp;&nbsp;So, to change or create habits, you need to become aware of what triggers your behavior.

Create an Habits Scorecard

Rather than pairing your new habit with a particular time and location, you pair it with a current habit. This method can be used to design an obvious cue for nearly any habit.*&nbsp;The habit stacking formula is: “After I [CURRENT HABIT], I will [NEW HABIT].”Examples:<ul><li>Meditation: After I pour my cup of coffee each morning, I will meditate for one minute.</li><li>Exercise: After I take off my work shoes, I will immediately change into my workout clothes.</li></ul>

Create a Habit Stacking Personal Formula

Temptation bundling works by linking an action you want to do with an action you need to do.&nbsp;E.g. Perhaps you want to hear about the latest celebrity gossip, but you need to get in shape. Using temptation bundling, you could only read the tabloids and watch reality shows at the gym.&nbsp;Make a list of the things you want to do and how you can pair them with the habits you want to build. &nbsp; &nbsp;

Temptation Bundling

The Two-Minute Rule states, “When you start a new habit, it should take less than two minutes to do.”<ul><li>Start by mastering the first two minutes of the smallest version of the behavior.</li><li>Then, advance to an intermediate step and repeat the process — focusing on just the first two minutes and mastering that stage before moving on to the next level.</li><li>Eventually, you’ll end up with the habit you had originally hoped to build while still keeping your focus where it should be: on the first two minutes of the behavior.</li></ul>Example: Becoming vegan<ul><li>Phase 1: Start eating vegetables at each meal.</li><li>Phase 2: Stop eating animals with four legs (cow, pig, lamb, etc.).</li><li>Phase 3: Stop eating animals with two legs (chicken, turkey, etc.).</li><li>Phase 4: Stop eating animals with no legs (fish, clams, scallops, etc.). Phase 5: Stop eating all animal products</li></ul>

Implement the Two-Minute Rule

Think in terms of how you interact with the spaces around you.The power of context also reveals an important strategy: habits can be easier to change in a new environment.&nbsp;Go to a new place — a different coffee shop, a bench in the park, a corner of your room you seldom use — and create a new routine there.

Re-Design my Environment for Success

We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).&nbsp;One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.&nbsp;So, try finding a group where people already practice the habit you want to have For eg. If you want to start running find a running club in your city and join them!

Join a Group

Habits are attractive when we associate them with positive feelings, and we can use this insight to our advantage rather than to our detriment.Reframing your habits to highlight their benefits rather than their drawbacks is a fast and lightweight way to reprogram your mind and make a habit seem more attractive.&nbsp;Exercise Instead of telling yourself “I need to go run in the morning,” say “It’s time to build endurance and get fast.”&nbsp;The key to finding and fixing the causes of your bad habits is to reframe the associations you have about them

Find and Fix the Causes of Bad Habits

<h2 style="margin-left:0px;">Repetition &gt; Perfection</h2>If you want to master a habit, the key is to start with repetition, not perfection. You don’t need to map out every feature of a new habit. You just need to practice it.&nbsp;&nbsp;This is the first takeaway of the 3rd Law: you just need to get your reps in.&nbsp;Each time you repeat an action, you are activating a particular neural circuit associated with that habit.&nbsp;&nbsp;This means that simply putting in your reps is one of the most critical steps you can take encode a new habit.

Practice Repetion

We are more likely to repeat a behavior when the experience is satisfying.&nbsp;The human brain evolved to prioritize immediate rewards over delayed rewards.&nbsp;So, find small ways in which you could reward yourself or reframe what you consider a reward, for eg, Maybe the reward it's not finishing the workout, but showing up to the gym every day.&nbsp;<h2 style="margin-left:0px;">Stick with Good Habits Every Day</h2>This is why “bad” workouts are often the most important ones. Sluggish days and bad workouts maintain the compound gains you accrued from previous good days.&nbsp;Simply doing something — ten squats, five sprints, a push-up, anything really — is huge. Don’t put up a zero. Don’t let losses eat into your compounding.

Create a Rewards System

Atomic Habits by James Clear It’s filled with great ideas. But it’s not easy to remind them all and put them in action.That’s why <a href="https://medium.com/@aidanhornsby">@aidanhornsby</a> created <a href="https://medium.com/@aidanhornsby/notes-on-atomic-habits-c021e38eeae7">this medium article with his notes</a> which I used as a reference to create this roadmap.&nbsp;ℹ️ Tip 1: Click on each of the cards in the roadmap to see the details and examples.&nbsp;&nbsp;ℹ️ Tip 2: Create a copy of this template to edit and use as an action plan to improve your habits and create better systems. You can change dates, titles, and details according to the habits you want to work on to make this template your own!&nbsp;👇 More info about this roadmap&nbsp;<ul><li>The Habit Loop by James Clear:</li></ul><ol><li>Cue</li><li>Craving</li><li>Reward</li><li>Response</li></ol>&nbsp;Whenever you want to change your behavior, simply ask yourself:<ol><li>How can I make it obvious?</li><li>How can I make it attractive?</li><li>How can I make it easy?</li><li>How can I make it satisfying?</li></ol>&nbsp;This roadmap includes actions you need to take in order to put into translate the questions above into tasks you can start doing right away to acquire new habits.&nbsp;&nbsp;<h4 style="margin-left:0px;">The 1st Law: Make It Obvious</h4>Our habits are driven by cues that more often than not become invisible to us: the treats on the kitchen counter, the remote control next to the couch, the phone in our pocket, etc.&nbsp;Make the cues of your good habits obvious and the cues of your bad habits invisible. &nbsp;<h4>The 2nd Law: Make It Attractive</h4>How to Make a Habit IrresistibleWhen it comes to habits, the key takeaway is this:&nbsp;dopamine is released not only when you experience pleasure, but also when you anticipate it.&nbsp;We need to make our habits attractive because it is the expectation of a rewarding experience that motivates us to act in the first place.&nbsp;This is where a strategy known as temptation bundling comes into play.&nbsp;<h4>The 3rd Law: Make It Easy</h4>We are so focused on figuring out the best approach that we never get around to taking action.&nbsp;“The best is the enemy of the good.” — VoltaireMotion VS Action&nbsp;<h4>The 4th Law: Make It Satisfying</h4>&nbsp;The Cardinal Rule of Behaviour ChangeWhat is rewarded is repeated. What is punished is avoided.&nbsp;To get a habit to stick you need to feel immediately successful — even if it’s in a small way. The first three laws of behavior change — make it obvious, make it attractive, and make it easy — increase the odds that a behavior will be performed this time.&nbsp;&nbsp;&nbsp;

👁 Make it obvious

Ungrouped

✌️ Make it easy

🌟 Make It Attractive

😄 Make it Satisfying

Atomic Habits by James Clear It’s filled with great ideas. But it’s not easy to remind them all and put them in action.

That’s why <a href="https://medium.com/@aidanhornsby">@aidanhornsby</a> created <a href="https://medium.com/@aidanhornsby/notes-on-atomic-habits-c021e38eeae7">this medium article with his notes</a> which I used as a reference to create this roadmap.

ℹ️ Tip 1: Click on each of the cards in the roadmap to see the details and examples.&nbsp;

ℹ️ Tip 2: Create a copy of this template to edit and use as an action plan to improve your habits and create better systems. You can change dates, titles, and details according to the habits you want to work on to make this template your own!

Whenever you want to change your behavior, simply ask yourself:

This roadmap includes actions you need to take in order to put into translate the questions above into tasks you can start doing right away to acquire new habits.

The 1st Law: Make It Obvious

Our habits are driven by cues that more often than not become invisible to us: the treats on the kitchen counter, the remote control next to the couch, the phone in our pocket, etc.

Make the cues of your good habits obvious and the cues of your bad habits invisible.

When it comes to habits, the key takeaway is this:&nbsp;dopamine is released not only when you experience pleasure, but also when you anticipate it.

We need to make our habits attractive because it is the expectation of a rewarding experience that motivates us to act in the first place.&nbsp;This is where a strategy known as temptation bundling comes into play.

We are so focused on figuring out the best approach that we never get around to taking action.

“The best is the enemy of the good.” — Voltaire

What is rewarded is repeated. What is punished is avoided.

To get a habit to stick you need to feel immediately successful — even if it’s in a small way. The first three laws of behavior change — make it obvious, make it attractive, and make it easy — increase the odds that a behavior will be performed this time.

Copy of Atomic Habits: How to Create a Good Habit

Based on the book Atomic Habits by James Clear