Pointing-and-calling is so effective because it raises the level of awareness from a nonconscious habit to a more conscious level.
The more automatic a behavior becomes, the less likely we are to consciously think about it, so one of our greatest challenges in changing habits is maintaining awareness of what we are actually doing.
Once you have your list, look at each behavior and ask yourelf if it is a good habit, a bad habit or a neutral habit. If it is a good habit then write "+" next to it. "-" for the bad ones and = for the neutral ones
This article includes an excerpt from Atomic Habits, my New York Times bestselling book. If you want to stick with a habit for good, one simple and effective thing you can do is keep a habit tracker. Here's why: Elite performers will often measure, quantify, and track their progress in various ways.
In my book New York Times bestselling book Atomic Habits, I explain that the process of building a habit can be divided into four simple steps: cue, craving, response, and reward. The image below shows the habit loop and how these four factors work together to build new habits.