“The power of a keystone habit draws from its ability to change your self-image. Basically anything can become a keystone habit if it has this power to make you see yourself in a different way.” - Deepstash

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3 keystone habits that'll change your life this year

Charles Duhigg
“The power of a keystone habit draws from its ability to change your self-image. Basically anything can become a keystone habit if it has this power to make you see yourself in a different way.”

Charles Duhigg

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3 keystone habits that'll change your life this year

3 keystone habits that'll change your life this year

https://www.iwillteachyoutoberich.com/blog/keystone-habits/

iwillteachyoutoberich.com

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Key Ideas

Keystone habits

These are the habits that, once implemented, have a positive impact on many other facets of your life.

Their effect is similar to a domino: all you need to do is perform this one habit and you’ll see the benefits ripple out.

Charles Duhigg

Charles Duhigg

“The power of a keystone habit draws from its ability to change your self-image. Basically anything can become a keystone habit if it has this power to make you see yourself in a different way.”

More exercise

Exercising regularly is perhaps the most impactful keystone habit you can implement.

When you take up exercising on a regular basis, you start eating healthy. And you start feeling good about your body. You procrastinate less and you get good sleep.

Better sleep

When you get adequate sleep, your mind and body are primed for a productive day. 

That means more energy and mental capacity to do the work you want to do — and do it well.

Waking up earlier

  • Early morning hours are prime for productivity: early risers tend to have a higher level of cognition and the ability to solve complex problems.
  • The morning is the time when your willpower is at an all-time high: when we wake up, our willpower is still high because we’ve used less of it. As the day goes on, our willpower is depleted.

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“Keystone” Habits

The primary keystone habit is regular exercise. People who exercise habitually start changing other unrelated patterns in their lives, even unknowingly. They eat better, use their credit car...

Do the most important things first

Willpower is limited. It is highest early in the day but decreases as we make more decisions. Most self-control failures happen at night.

Do the most important things first. As the day goes on it will only get harder to face big challenges.

Don't Use Willpower

Research shows we don’t use much willpower when something is a habit.

Build new habits by manipulating your environment so as to make what you should do easy and what you shouldn’t do hard. Remove the cookies from eyesight and put your running shoes next to the bed.

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Keystone Habits

They tend to have ripple effects which change your behavior in unexpected ways.

The power of a keystone habit draws from its ability to set off a chain reaction that causes other...

Examples of Keystone Habits

Exercising regularly is for many people a keystone habit because when they do it, they also make healthier eating and life choices and procrastinate less.

Other keystone habits include: meditation, reading, writing and socialising. They provide a nice foundation for a healthy life in all domains

Identify Your Keystone Habits

Look for behaviors that have a ripple effect, and change your other behaviors without extra effort. 

Also, pay attention to how you see yourself when you do a particular habit: Does it change your self-image? Do you feel better when you think of yourself as a person?

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Keystone habits
Keystone habits

They lock all of your other habits in place.

A person might start exercising once per week, and unknowing begins eating better and being more productive at work. All because she starte...

Stephen R. Covey
Stephen R. Covey

"Keeping a personal journal a daily in-depth analysis and evaluation of your experiences is a high-leverage activity that increases self-awareness and enhances all the endowments and the synergy among them."

Benefits of Journaling
  • Increases focus;
  • Deeper level of learning, order, action, and release;
  • Holding thoughts still so they can be changed and integrated;
  • Releasing pent-up thoughts and emotions;
  • Empowerment;
  • Bridging inner thinking with outer events;
  • Detaching and letting go of the past;
  • Allowing you to re-experience the past with today’s adult mind.
Building habits

Our habits have the power to enable us, most of the time, to live a more organized life. However, we might find it quite challenging when it comes to establishing new habits, as they require...

Set measurable targets as habits

When trying to build new habits, be specific by thinking about ways to measure the evolution of your action: set clear targets that can help you, when the deadline previously decided on approaches, to evaluate your progress.

The pros and cons of building new habits

When picking up a new habit, think it well through: take into account the possible inconveniences as well as the most attractive advantages. 

Remember that sometimes it might get harder to keep to the habit, but eventually, you are doing it for a good cause that is related directly to yourself.

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Focus On Keystone Habits

Keystone habits lead to the development of multiple good habits. 

Exercise is a good example of this. Once you start to change your exercise habits, it sets off a chain reaction t...

Use “Minimum Viable Effort”

Focus on baby steps. The key to new good habits is to do the minimum and be consistent.

Do not be ambitious at the beginning. That leads to failure. Consistency is what you’re shooting for, so make the hurdle as low as possible.

Make A Plan

Thinking about the details makes you more likely to follow through. 

Just writing down your plan also makes a big difference in effectively committing to your goals.

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Habit Ladder

This is a system that is automated by you. It is called a habit ladder because, from the time you wake up to finishing your first work task of the day, you're climbing up one rung at a t...

How Habits Work

A habit - a mini-system that once you create, becomes automatic to your body, with minimal interference from the brain.

The Habit Loop is a breakdown of a habit put it into three sections:

  • Cue: A certain trigger that awakens the habit
  • Routine: The action you perform without thinking.
  • Reward: The change you experience making you want to do more of the same.
Making a Habit Ladder

Keep a trigger cue ready and stack up the routine in such a way that your tasks become a habitual routine without any friction, each trigger cue and routine stacked over the next one.

Example: Put on running shoes instead of slippers in the morning and that's your cue to go out for a walk, then when you are back and feeling sweaty, that's your cue to take a bath.

Uncomfortable situations

Besides the well-known health advantages, in a world where comfort is king, arduous physical activity provides a rare opportunity to practice embracing uncomfortable situations.

Exercise is a keystone habit

 A change in one life area that brings about positive effects in other area. Exercise it’s not just vanity. What you do in the gym makes you a better, higher-performing person outside of it. When you develop physical fitness, you’re developing life fitness, too.

Meaningful productivity

The best work happens in short intensive deep work spurts (1–3 hours, no distractions). 

Your best thinking  will actually happen while you’re away from your work, “recovering.” B...

The first 3 hours of the day

...are your most precious for maximized productivity. 

Your brain is most attuned first thing in the morning, and so are your energy levels. Consequently, the best time to do your best work is during this time.

The “90–90–1” rule

Spend the first 90 minutes of your workday on your #1 priority, nothing else. 

Zero distractions. Just get that work done.

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Habit-formation apps are aspirational tools

They're less about distilling your life into a series of data points and more about becoming your ideal self: If you use their app, you too can become a person who practices good habits. You can be...

The 4 tendencies when it comes to habit formation:
  • upholders: disciplined and respond to both internal and external expectations;
  • obligers :can’t keep commitments to themselves but respond to expectations from others; 
  • questioners: ask why and can keep a habit if they understand the logic reasoning; 
  • rebels: hate being told what to do by others, so it has to be something they want to do.
Depending on your habit-formation tendency, habit-tracking apps may or may not work for you. 
Habit apps use the psychology of habit formation
  • Many rely on a “streak” feature: they track how many consecutive days you’ve completed the habit;
  • Other apps offer accountability features to pressure you into completing your goal; 
  • Some apps turn habit formation into a game: The app rewards users who complete their habits with badges and other virtual incentives.

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How To Choose Good Habits
  • Envision your ideal end result. What are you going to achieve?
  • Write it down. It will serve as a powerful motivation, especially if you include why you want it.
Good Habits For Health and Fitness
  • Regular Aerobic Exercise: Great for both your physical and mental health. Increases the production of dopamine and boosts creativity.
  • Preparing Your Own Meals. It’ll take some getting used to, but it’s a habit that’ll boost your health, wealth and productivity. 
Good Habits For Finance and Wealth
  • Create a Household Budget: the best habit to help you save money. A household budget helps to encourage frugality and discourage impulse spending. You’ll feel more motivated to engage in other good financial habits once you’ve got this in place.
  • Financial Audits. This involves frequent checks as to whether you’re spending your money as wisely as possible.

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