Chapter 4 of Atomic Habits, and almost no sugar!

Yesterday I had dinner with a friend of mine. I had a no sugar added dinner except for the roll, that I misunderstood was a 'honey roll with butter' and not a 'roll with honey butter'. I ignored the butter, but halfway through the roll, I remarked how sweet it was... then realized my mistake and stopped eating the roll. After not eating added sugar, it tasted like cake! If that's the only mistake I make this month, I'll be more than pleased. I ate just over 1,500 calories, and didn't lose any weight, so I'm ok with that. It seems like 1,500 is the correct amount to eat in order to stay the same weight, for my particular activity level.

Chapter 4 talks about noticing habits and understanding and listing what habits we have and if they are good, bad or neutral toward our goals and desired identity. The chapter summary:


  • With enough practice, your brain will pick up on the cues that predict certain outcomes without consciously thinking about it.
  • Once our habits become automatic, we stop paying attention to what we are doing.
  • The process of behavior change always stars with awareness. You need to be aware of your habits before you can change them.
  • Pointing-and-Calling (the physical act of noticing a task and its completion) raises your level of awareness from a non-conscious habit to a more conscious level by verbalizing your actions.
  • The Habits Scorecard (rating each of your habits either positively, negatively or neutral) is a simple exercise you can use to become more aware of your behavior.


Writing out my Habit Scorecard looks like this:

For the weekday:

Wake up to alarm =
Hit snooze -
Wake up again =
Check phone -
Go to bathroom =
Weigh self +
Grumble about how I look in the mirror -
Take a shower +
Brush teeth +
Dry hair +
Put on deodorant =
Get dressed =
(On gym days) Put gym clothes in bag to take to the office +
Drive to work =
Work +
Eat lunch =
Read Reddit -
Finish work +
(On gym days) Go to the gym +
Head home to write in blog +
Meditate before bed +
Sleep =

For the weekend

Wake up =
Check phone -
Go to bathroom =
Weigh self +
Grumble about how I look in the mirror -
Take a shower +
Brush teeth +
Dry hair +
Put on deodorant =
Get dressed =
Read Reddit -
Read Financial stuff -
? -
Head home to write in blog +
Meditate before bed +
Sleep =



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