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Firstly you have to make a list of all the things and habits you do in the morning, afternoon or evening. 

Here's a sample of where your list might be:

• Wake up
• Turn off alarm
• Check my phone
• Go to the bathroom
• Weigh myself
• T...

To create your own Habits Scorecard, start by making a list of your daily habits.

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

It’s best to set your writing time right after something else you regularly do each morning: wake up, shower, brush your teeth, etc. Try to set it before anything that might lead to further tasks or distractions, like email checking.

You can also set reminders, or write...