Atomic Habits Worksheets: Habits Scorecard and Tracker to Print

Atomic Habits worksheets turn the book's ideas into pages you fill in: you list what you already do, plan where a new habit fits and track it every day. This set has 6 sheets, each with a filled-in example: a Habits Scorecard, an identity sheet, a habit stacking sheet, a 4 Laws planner, a habit tracker and a habit contract.

Finished the book and not sure what to do on Monday? Start with paper. These are our own worksheets based on James Clear's methods, not the official Atomic Habits Workbook. Print this page or copy the sheets into a notebook, then follow the 7-day plan below.

What's in the Atomic Habits worksheets set

The set has 6 worksheets, and each one puts a single idea from Atomic Habits (James Clear, 2018) on paper. The book explains the ideas; the sheets make you use them on your own day. If you want the four laws themselves in short, our Atomic Habits cheat sheet has them; this page is the hands-on companion.

Fill them in from top to bottom. The scorecard shows where you are, the middle three design one habit, and the last two keep it going. The 7-day plan further down turns that order into one short sheet a day.

Every sheet here is an HTML table or list, so it prints on US Letter or A4 from your browser, and you can copy the columns into any notebook or note app. James Clear also offers his own templates on his Atomic Habits resources page; ours add a filled example to each one.

Habits Scorecard: how to fill it out (with an example)

A habit scorecard is a list of everything you do on an ordinary day, from waking up to going to sleep, with each behavior marked + (it helps you), - (it works against you) or = (neutral). It's the first exercise in Atomic Habits, because you can only change what you notice.

Clear introduces it in Chapter 4, which he excerpts in his article on the Habits Scorecard: the more automatic a behavior gets, the less you notice it. His advice is to change nothing at first and simply observe.

1. Pick an ordinary workday. Not a vacation day or a weekend; you want the day you repeat most.
2. List every behavior in order. Include the small ones: hitting snooze, picking up your phone, the snack at 3:30.
3. Score each one. Ask whether it is good, bad or neutral, and when you are unsure, use the question Clear suggests: "Does this behavior help me become the type of person I wish to be?"
4. Observe for a few days, then choose. Mark at most 1 or 2 behaviors to change, and write keep, shrink, swap or not yet on each line.

Our version adds two columns to the classic list: What set it off?, so the scorecard shows your cues, and Keep / Shrink / Swap / Not yet, so it ends in a decision. A blank copy follows the example.

What this scorecard shows. The phone sets off four of Jordan's seven minus marks: the snooze, the morning check, the news and the late scroll. So one change covers most of them: the phone charges in the kitchen overnight. Everything else waits.

Two things to keep in mind. The same behavior can be + for one person and - for another; a second coffee at 4 PM is a plus on a night shift and a minus if you're trying to sleep by 10. And an = isn't a failure. The scorecard is about noticing first, which is why step 4 comes after a few days of only watching.

Identity worksheet: decide who you want to become

The identity worksheet asks one question: who do you want to become? The scorecard shows who your habits make you now; this sheet points the next habit at who you want to be.

Write "I am the type of person who..." for 1 to 3 areas of your life. Under each, write the smallest daily action that would count as proof. Keep the action so small you could do it on a bad day.

Why it comes second: if you choose a habit before you know who you want to be, you tend to pick whatever sounds impressive. Start with the area where your scorecard had the most minus marks, and write the statements in the present tense, as if they're already a little bit true.

Pick one row to build first. The whole mechanism behind this sheet, the three layers of change and why every action counts as a vote, is in our guide to identity-based habits.

Habit stacking and implementation intention worksheet

This sheet gives your new habit a time, a place and a trigger. Fill in two sentences:

• Implementation intention: "I will [behavior] at [time] in [location]."
• Habit stack: "After I [current habit], I will [new habit]."

"I'll do it when I have time" leaves the decision for later, and later is when you're tired. A fixed moment, or something you already do every day, makes the decision once. Clear covers both forms in Chapter 5.

Use the + and = lines of your scorecard as anchors. You know they happen every day, at a time you can point to.

A morning or evening routine in Greatr is exactly this kind of stack: you put your habits in a fixed order, tap Play and run them one at a time. You'll find 40 more stacks, from morning to bedtime, in our habit stacking guide.

The 4 Laws planner: design a good habit and break a bad one

The 4 Laws planner puts one habit to build and one to break on the same page. Each row asks one question per law for each column; the break column uses the inversions: invisible, unattractive, difficult and unsatisfying. Filled in, it doubles as an Atomic Habits chart to pin above your desk.

Read each row's label as two questions: the first is for the build column, the second for the break column. Fill the build column first, then the break column. Answer with something you can see or touch: a place, an object, a number. If an answer needs willpower ("I'll just try harder"), it's not specific enough yet. Two habits are plenty for one page; a second planner can wait until the first habit runs on its own.

The heart of "make it easy" is the Two-Minute Rule: shrink a new habit to a version that takes under two minutes, so starting is never the hard part. Clear explains it in Chapter 13 and in his article on the 2-Minute Rule. One page tonight counts; you grow it once showing up is automatic.

For "make it difficult", the phone is usually the habit to break. Greatr's app lock keeps the apps you choose, like Instagram or TikTok, locked until you finish your routine, so the scroll comes after your habits instead of before them.

Atomic Habits habit tracker: how to track without breaking the chain

The habit tracker is a grid with one box per day for each habit you track, up to 3 habits. Next to each habit you write the smallest version that still counts, so a bad day still earns a mark.

For your own tracker, use the blank grid below: write the habit and its smallest version at the top, start in today's box and print one copy per habit.

• Mark it right after the habit. Finishing the habit is the cue to mark the box, not a catch-up session at night.
• Keep it to 3 habits. In his habit tracker guide, Clear says it's better to track one habit consistently than ten sporadically, and he keeps his own to three or four.
• Never miss twice. One missed day is an accident; two in a row is the start of a new habit, as Clear puts it in Chapter 16. After a missed box, the next one gets a mark, even for the smallest version.

Tracking itself helps: in a 2016 meta-analysis of 138 studies with 19,951 participants, Benjamin Harkin and colleagues found that monitoring progress helped people reach their goals, more so when progress was physically recorded or reported publicly.

The downside: paper gets lost and doesn't count your streak. Our browser-based habit tracker counts streaks and draws a year heatmap per habit, with printable monthly and weekly sheets; it saves in the page link, so bookmark it after each check-in.

Searching for an Atomic Habits journal? Clear sells a paid one, the Clear Habit Journal, with 12 tear-out habit trackers among its 224 pages. We compare paper journals in our habit tracker journal guide. Not sure what to put in the rows? What to track in a habit tracker has 75 ideas.

Habit contract: add accountability

The habit contract is the last sheet: a short promise, signed by you and one other person. It turns a slip into something someone else notices.

Fill in four lines: the habit, when and where you'll do it, what happens if you miss twice in a row, and your accountability partner's name and signature. Both of you sign. Keep the consequence small and friendly; it should nudge, not hurt.

This is the "make it unsatisfying" law at work: a small cost you agreed to in advance, in front of a witness.

How to use the worksheets: a 7-day plan

Use one worksheet a day, 5 to 15 minutes each, and in a week you go from a blank page to a habit you're tracking.

1. Day 1: Habits Scorecard (15 minutes). List one ordinary day and score it. Done: a full scorecard, nothing changed yet.
2. Day 2: identity sheet (10 minutes). Write 1 to 3 "I am the type of person who..." lines. Done: one identity to start with.
3. Day 3: one habit, made small (10 minutes). Pick the habit and write its 2-minute version. Done: one habit you could do on your worst day.
4. Day 4: stack and intention (10 minutes). Choose an anchor from your scorecard and fill in both sentences. Done: a time, place and trigger.
5. Day 5: 4 Laws planner (15 minutes). Fill both columns and make one change to your space tonight, like moving the phone charger. Done: a cue in sight, a temptation out of it.
6. Day 6: start the tracker (5 minutes). Draw the grid, hang it up and mark today. Done: day 1 on paper.
7. Day 7: contract and review (15 minutes). Sign the contract with a partner and reread your scorecard. Done: one person watching and a plan for week 2.

After day 7, keep going for 30 days on the paper tracker, or move the habit into an app routine so the count keeps going without the sheet.

Don't expect it to feel automatic yet. In a 2010 study that followed 96 volunteers, Phillippa Lally and colleagues found a median of 66 days before a daily behavior felt automatic, with estimates from 18 to 254 days, and missing one day didn't materially affect the process. That's a median from one study, not a deadline; our guide to how long it takes to form a habit covers the range.

Is there an official Atomic Habits workbook?

Yes. Avery published The Atomic Habits Workbook by James Clear on December 9, 2025: a book of exercises and prompts, 320 pages in the US paperback and also sold as an ebook and an audiobook. The worksheets on this page are unofficial and separate from it.

According to Clear's page for the workbook, it includes guided templates for habit tracking and habit stacking, journaling prompts about your physical and social environment and strategies for the habit plateau. Penguin Random House says the audiobook edition also includes the workbook pages and cheat sheets as a companion file.

You'll also find unofficial "workbook for Atomic Habits" titles from other sellers; they aren't by Clear and vary a lot in quality. Sites that offer the book or the workbook at no cost are pirated copies at best and unsafe files at worst.

What's on the official Atomic Habits resources page

Clear's resources page lists five templates: a Habits Scorecard, Implementation Intentions, Habit Stacking, a Habit Tracker and a Habit Contract with an example. It also has the Habit Loop, the Habits Cheat Sheet, discussion questions, bonus chapters and an email course. On that page the templates open as direct file links.

The workbook and these sheets do different jobs. The workbook walks you through the whole book with Clear's own prompts, which takes weeks. These sheets, made by our team and not by Clear, take one habit from idea to tracker in 7 days.

Which one should you use? Start with the worksheets; they cost nothing but a few minutes a day. Buy the workbook if you want to work through the book chapter by chapter. Once paper stops helping, move the habit that stuck into an app.

How to print the worksheets (or copy them into a notebook)

Print this page from your browser, on US Letter or A4, or copy the tables into a notebook. Every sheet is a plain table or list, so it works on paper or an iPad.

• Print one-sided, so the tracker can go on the wall.
• Put the tracker where the habit happens: on the fridge or next to your bed.
• Redo the scorecard after 30 days and compare the minus marks.

Using them with a class or coaching group? Start with two sheets, the Habits Scorecard and the tracker: each person picks one habit, and you review the grids together after two weeks.

These worksheets were made by Greatr and are inspired by Atomic Habits by James Clear. They are not affiliated with or endorsed by James Clear or Penguin Random House.

Your next step: tonight, put a sheet of paper next to your bed. Tomorrow, list everything you do until lunch, and score it before you go to sleep.