· If you would like to integrate the good habit of jogging into your daily schedule, then I would recommend you write this in your HCC in first place.

· If you want to lose weight and feel full of energy, you might want to eat only fruit until twelve o’clock every day. You  could  write this good habit in position number two.

· If you want to increase your network by contacting more people, then I would recommend you start making phone calls first thing in the morning, as soon as you get to your desk. Please write it down as task number three.

· If you would like to plan your next day, then I would suggest you to write this in fourth place, because it is one of the last activities to be carried out each day.

· If one of your goals is to stop smoking, then you might consider writing: "I did not touch a cigarette today" in the last position of your HCC.

Example of a Habit-Control Checklist (HCC)

Now you can start keeping track of your habits and reward your progress with points every day. Mark each victory with a cross in the column of the day.

It is not important to achieve all your goals every day but it is very important to keep track of your habits for a couple of months.

At the end of each day you count the number of crosses and write the total number of points in the last column, where it says “Total number of points per day.” (A)

At the end of each month you count your points horizontally and write down the total on the right-hand side. This will give you the total number of points per habit per month (B).

By adding up the total number of points per day or the total number of points per habit at the end of the month you will get the total number of points per month (C).

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