4 Keystone Habits to Optimize Your Existence



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4 Keystone Habits to Optimize Your Life! “Keystone Habits” is a term coined by Charles Duhigg in his book, “The Power of Habit.” They are good habits that lead to other good habits. For example, it has been scientifically demonstrated that exercising leads to a. Charles Duhigg, the author of The Power of Habit, identifies “keystone habits” that have the ability to transform your entire life because they cause a sort of spillover effect. Habitbetter has identified four keystone habits for building the life of your dreams: Journaling, Nutrition, Movement, Meditation. 4 Keystone Habits That Can Change Your Life Exercising.

Exercise is commonly identified as a keystone habit. James Clear, the author of “Atomic Habits,” shared his Meditating. Many people point to meditating as a keystone habit. Meditation has been shown to have a significant effect Making. I have already mentioned how all keystone habits fall into one of the four categories: physical, intellectual, emotional, and spiritual.

So the following keystone habits will fall into one (or more) of these buckets. But before we proceed into the habits. Instead of watching your health slip away from you with every passing decade, improve your life by discovering these healthy habits linked to a longer life. While health behaviors (e.g. sleep, nutrition, exercise, mood management, and social connection) are essential to health and happiness, practicing the Keystone Habit is critical to making sure you. Keystone Habits: The Simple Way to Improve All Aspects of Your Life There are certain habits and routines that make success easier, regardless of the circumstances you face.

In fact, you may already practice some of these habits, even though you are unaware of it right now. Keystone Habits: How One Small Change Can Improve Your Life Michael Phelps is the most decorated Olympian of all time. He has won 28 medals in multiple swim categories and still holds several world records even though he has retired. Good habits help to foster an increased level of happiness, vitality, health, income, and leisure. It just won’t happen overnight.

Here are the top habits to help improve the quality of your life across these 5 spectrums: Happiness Habits #1 – Smile, even when stressed. The effects of smiling on stress have been well-documented. These include—starting small, designing your environment for success and scheduling your habits. Transform your Life Using Keystone Habits. Keystone habits hold together all the habits in your life—much like, the pillars of a bridge.

Without them, everything seems to fall apart. But, with their support, everything seems to fall into place.

List of related literature:

A keystone habit is one that impacts multiple parts of your life.

“The Science of Success: What Researchers Know that You Should Know” by Paula J. Caproni
from The Science of Success: What Researchers Know that You Should Know
by Paula J. Caproni
Van Rye Publishing, LLC, 2016

Some keystone habits include:

“365 Days With Self-Discipline: 365 Life-Altering Thoughts on Self-Control, Mental Resilience, and Success” by Martin Meadows
from 365 Days With Self-Discipline: 365 Life-Altering Thoughts on Self-Control, Mental Resilience, and Success
by Martin Meadows
Meadows Publishing, 2017

Many people find that experimenting with one keystone habit is the best way to begin trying the Common Rule.

“The Common Rule: Habits of Purpose for an Age of Distraction” by Justin Whitmel Earley
from The Common Rule: Habits of Purpose for an Age of Distraction
by Justin Whitmel Earley
InterVarsity Press, 2019

Troubleshooting and Customizing the Keystone Diet

“The Keystone Approach: Healing Arthritis and Psoriasis by Restoring the Microbiome” by Rebecca Fett
from The Keystone Approach: Healing Arthritis and Psoriasis by Restoring the Microbiome
by Rebecca Fett
Franklin Fox Publishing LLC, 2017

In other cases, your keystone goal will require the accomplishment of other goals as a stepping-stone or support mechanism.

“Train Your Brain For Success: Read Smarter, Remember More, and Break Your Own Records” by Roger Seip
from Train Your Brain For Success: Read Smarter, Remember More, and Break Your Own Records
by Roger Seip
Wiley, 2012

calls them keystone habits.

“Happy Go Money: Spend Smart, Save Right and Enjoy Life” by Melissa Leong
from Happy Go Money: Spend Smart, Save Right and Enjoy Life
by Melissa Leong
Ecw Press, 2018

Having a keystone that enables you to “charge a toll” is clearly essential.

“Ecosystem Edge: Sustaining Competitiveness in the Face of Disruption” by Peter J. Williamson, Arnoud De Meyer
from Ecosystem Edge: Sustaining Competitiveness in the Face of Disruption
by Peter J. Williamson, Arnoud De Meyer
Stanford University Press, 2020

All are useful but don’t feel you have to do everything in every beer.

“Mastering Homebrew: The Complete Guide to Brewing Delicious Beer” by Randy Mosher
from Mastering Homebrew: The Complete Guide to Brewing Delicious Beer
by Randy Mosher
Chronicle Books LLC, 2015

There was a lot Keystone taught me and a lot I taught Keystone.

“The Comedy of Charlie Chaplin: Artistry in Motion” by Dan Kamin, Scott Eyman
from The Comedy of Charlie Chaplin: Artistry in Motion
by Dan Kamin, Scott Eyman
Scarecrow Press, 2008

Broadly speaking, there are two foundational components of an effective keystone strategy.

“The Keystone Advantage: What the New Dynamics of Business Ecosystems Mean for Strategy, Innovation, and Sustainability” by Marco Iansiti, Roy Levien
from The Keystone Advantage: What the New Dynamics of Business Ecosystems Mean for Strategy, Innovation, and Sustainability
by Marco Iansiti, Roy Levien
Harvard Business School Press, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Man thank you for these I recently quit college cause of personal issues and debt, have been so down and depressed, and not much money. But as of today I’ve decided to change and jump start my life again. Thank you for the tips ��

  • I adapted the habit of yoga… shadow boxing… running… cold showers… much better diet and waking up very early to walk my dog every single day… don’t tell me that if I try to adapt more than one habit I’m going to fail because I did it and if I can anyone can too.

  • In the past my habit was reading, I read a lot. And since you can’t forget a habit, I’ll just jump start that again, AND I’ll start a fitness routine.

  • I’m a new finance channel hoping people would give my channel a chance I don’t wanna sell anything I just wanna help and entertain people (of course I support back!)

  • I’m one for knowledge, my habits are terrible and I spend most of my time lazing about during the day, instead of doing something beneficial or productive. I’m going to try to achieve the keystone habit of reading, hopefully not only to improve my sense of focus, but also my studious endeavours.

  • i watched this video 1.5 year ago and i tried with 3 habits, the great change, especially Meditation has changed all of my life. I come back to say thank you,many thanks <3

  • I just waste my time all in using social media, roaming around seeing new posts.. etc. Through this video I learned that I need to incorporate all the three powerfull habits into my life.. Yess I will be successful one day being thankful. Thank u for the video.

  • I’m going to try this meditation thing…I dont know how, i dont know when or where, I just know I need help and I need to seriously get in tune with my health or this time next year, life will eternally have passed me by as to become equal in the value in which I have placed in it…dont wish me luck wish me life..

  • Can I schedule them?

    Meditation in the morning after fresh up

    Workout in the evening after work.

    And reading self improvement books before go to sleep.

    Is this possible?

  • I would like to advise a video on meditation, not the false “sit alone and not do anything” bs, but the “doing something calming that allows your mind to drift by itself” real meditation.

  • I need to work on everything both physically and mentally but I’m scared of changing especially because ive been like this my whole life

  • My Keystone Habit… watch your video daily so it plays in my subconscious so I create other habits. Thank you. Much needed after struggling with emotional pain.

  • Reading a book. I started this a little while ago and this is what I want to keep working on. I want to get to where I read one book a week too! Thank you for your videos! They are great!

  • If you’re thinking of creating a life specifically built around YOU, check out my Life Design Approach training (all free via email) here: https://www.dreamsaroundtheworld.com/freetraining/ It’s packed with funny stories of my travels and advice on how to create the most awesome life for you and those you love.

  • Very good. Love the idea, and it was explained clearly and succinctly. Of course, even if I change stopping watching all the internet, I’ll never turn off your videos, Dan!

  • Of course this pops up in my feed on a day when I declared I need to change my life…I think these damn phones be listening!! Time to power off!

  • Hey,
    you are totally right! I just recently finished my apprenticeship to become a software developer. I chose this job to learn because it gave me the freedom to earn money from everywhere. It was hard and as an ENFP the routine was killing me. But I didn’t quit it so I guess this was good for me:). Because 1 month and 2 weeks ago I sold everything I had. Prepared everything to get rid of all the bad surroundings, influences and left Germany. 2 weeks ago I travelled to Thailand and now living here.I totally changed and I am surprised that these changes are actually not that hard. For example, I quit smoking from one day to the other and I smoked 10 years. Now I am building a key habit. I train every morning. Here also a big surprise occurred. I have more energy, wake up earlier and I am more focus. Now I try to do low carb as well. But I feel that I am not quite there yet. Maybe I delay it a bit so I have fully created this training habit.

    I would like to thank you because. You are the “first” ENFP that I know that mentioned the same things that I always thought only I have XD. You opened my eyes​:D

  • Mark, Just an FYI, the article typed with 90 Minutes on the contrast shower bit. Keep up the great work, I started using contrast showers for recovery after you did the video and it has been a huge help. Not sure I am ballsy enough to do it first thing in the AM yet. Thanks for all the great info

  • This mental outline approach just proves why this channel is awesome. More Fitness channels need to incorporate information like this into their videos. Fckin awesome!

  • Have you ever used reverse planning? That really helps me stay focused on task that need to be completed everyday. Furthermore, I’ve heard cold showers will help you burn more calories during the day? What’s your take on that?

  • Love it! today was my first day using a task list, and it makes things seem so much easier then trying to figure it out while im waking up.

  • Do many of the things you say in video along with reading and meditating on the Word. (The Bible)….that’s my routine for being a better person in life and having hope. Have a great day.

  • I sleep a lot and sleeping is important for me. But I still don´t have enough energy and spend most of my time in front of the TV. What am I doing wrong?

  • these are the things i want to change and need to change: i know this video is about choosing one, but i wanted to list everything
    1. exercising. actually exercising not just walks, though i need to keep those up
    2. stop chewing gum. i am addicted. literally it is a huge problem and has gone on for years
    3. start drinking more. i barely drink at all. and let it be water. stop drinking soda
    4. eat when i am physically hungry… aka stop mindlessly munching. i am addicted to the “action” of eating. i eat until i am in pain and then keep eating. i have binge e.d. which i deal with and am working to recover from, but aside from that my relationship with food and eating is not normal or a good one in any way. i also have severe ibs so it’s pretty bad in its affects on my health
    5. stretch. i don’t stretch. this goes with number 1 sort of…
    6. i am addicted to cauliflower and grapes. this needs to be toned down to a normal degree. it only makes my ibs and mindless munching worse.

    i know these are semi weird but whatever it is what it is and i know i cannot live my life to the fullest happiest degree without changing them so i can change myself. i am so sad and disgusted with my state of being.

  • This is really helpful, I’m 17 and trying to change a very unhealthy lifestyle. I hope to see more from you, you just gained a subscriber. ��

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  • Practicing the piano was SUPER EASY and working out was BARELY AND INCONVENIENCE? Sounds like somebody’s been watching a lot of screen rant pitch meetings

  • This video should to every kid in school once a week.. Shit like this will make kids understand how to shape their future & to stay away from bad decisions. Well put together

  • Just what I needed today! Things have been poop soup and I made that list of super change. I knew it wasn’t realistic to tackle. The keystone habit I chose was to consistently and continuously take the supplements that my body requires. I have specific needs and it has been years since I have cared for myself as needed. This will change my physical health as well as mental and emotional health.

  • My keystone habit is going for a jog in the morning. I found that if I haven’t got enough sleep that I choose not to run, so I started to go to bed earlier. I noticed that I began being on schedule for my daily routine instead of procrastinating because getting up going outside for 30 minutes then coming inside to shower and change makes me have to keep moving on a solid morning schedule. Exercising every morning made me look into my eating habits. I can’t run on junk food. So I started to review my meals and the times that I eat. I’m calmer and more clear headed on the days that I run. It really does work.

  • Jesus fucking christ five dollars for an entire packet of cigarettes?? Try coming to Australia where it’s TWENTY THREE DOLLARS FOR ONE PACKET AND THE MOST EXPENSIVE BRAND IS AROUND 50 HOW THE FUCK ARE YOU PAYING FIVE DOLLARS FOR ONE PACK I don’t smoke anymore but literally what the hell

  • I am 14 and I only sleep for 5 hrs and 30 min yet I feel fresh and good. And if I sleeo more than 6 hrs I just always feel so dull and exhausting.

    Is it weird???

  • Thanks for sharing some actual keystone habits. I had heard of them before but could not find examples. I appreciate that you give us all the information for free instead of posting teasers for something we will need to pay for. Thanks that we can trust you to give us the complete picture.

  • I woke up 30 minutes ago tired and sad, and grabbed my phone to watch YouTube as I’ve done pretty much every day this year. I’ve been sleeping poorly ever since coronavirus started affecting us, and I moved back in with my parents. I’d go to sleep each night at 2 for months, and I’ve only scaled it back to 12 recently. I’ll go to sleep having been watching videos on my computer for hours. I’ve been neglecting my studies, I’ve fallen into a depression, I’ve stopped enjoying my hobbies, but this shit ends here. I’m going to make a change to my sleeping pattern starting tonight and try to stick it out for just a month. Wish me luck!

  • What if you don’t want exercise to be your habbit/hobby?
    2 young kids, hardly any time if any at all. I took up the violin. This isn’t exercise but with the small amount of time I have, if I was to exercise then I wouldn’t have time to play the violin.
    I’m always tired but no interest in doing something that makes me more tired just to try and feel better in life. I love playing my violin and won’t give it up for a gym membership.

  • I already meditate and do a hiit workout each morning with a cold shower after, so I’ll get back to reading. I used to do it all the time, but the habit just kinda fell off at some point. I still listen to tons of audiobooks, but I would like to get back into physical books

  • Such a dumb video. If you have the discipline to get a keystone habit, you have the discipline to do anything productive. And those people have no need for a video like this. Useless video, nobody’s life is gonna change, except the lives of the people that was gonna change no matter what (because of their willpower and discipline). And dumb fucks will think this is clever because of the cute drawings and soft voice this guy has.

    Thank you for the stupid recommendation again YT.

  • I got into the habit of going to bed and waking up at the same times and boy did my energy and alertness increase. I drink less coffee and have less appetite. I also take about 20 minutes to empty my mind and make sure I learn something new every day.

  • I miss Sleep.
    I exercise daily, eat healthy and don’t smoke, however I don’t have time to sleep.
    I sleep 4 hours (at most) daily and when its weekend I sleep 12 hours.
    Even tho I sleep 12 hours i feel tired the whole weekend
    How do you people make time to sleep? Help me

  • I feel, your videos are what I need to sort out my life. They not only give knowledge, but wisdom. Thank you very for the thoughtful content and all the effort behind it. ��

  • Every single good habits video: “Get good sleep, at least 8 hours a day, your life improves it’s really important to get enough sleep NOTHING CAN BE DONE WITHOUT ENOUGH SLEEP”

    Parents: aight imma head out

  • For me I’m most productive when I wake up at 4:30 ish, (or whenever the sun comes up) have water, stretch and go for a 30 minute run (or a youtube ab video etc), when I come home I have my breakfast and get straight into a cold shower (yes, straight into cold). After my shower I get changed and go and read for a while (anywhere up to 1 hour) and then I go do work, I haven’t learnt to meditate, write or use affirmations or gratitude but these are things I’d like to try in the future

  • I had some things going on at the beginning of 2020, and I was looking out to change my life. This actually was one of the things that got me into having more discipline in my life. I lost 10 kg’s, I wake up earlier, I get more things done during the day, and I don’t feel that much stress anymore. Thanks for uploading this, you made at least one person happier in this world:)

  • Summery
    Keystone habit leads to chain reaction of other habits
    Keystone habits are two types good and bad
    Our quality of life depends on which keystone habit we are following…..

  • Keystone habit-turn OFF T.V! (smile). Getting more sleep IS key. Guess “thumbsdown” people are simply not ready to give up those “not so good” habits! Thanku. Love your voice, video’s and art.

  • Very weird how this video popped up bc I actually had this happen to me over the past few months. The universal algorithm is strong

  • Cigarettes for $5? Wow, in the UK in 2020, a pack of 20 budget (Mayfair Blue) cigarettes (the smallest pack you can buy) costs £10.30 from a supermarket (the cheapest place to buy cigarettes), which works out as $13.41 USD. See https://www.tesco.com/groceries/en-GB/products/295823329

  • I started with sleep, exercise and meditation. I really made sure that i got those habits stick to my daily routine. Then i got addicted to building new ones. Now i also do nutrition, journaling, reading, and affirmations. I’m not the best person to give advice but i highly recommend those 3 habits to anyone as they compliment each other. Meditation helps with sleep and muscle recovery from exercise. Exercise helps with sleep and enhances meditation. And sleep aids muscle growth and ease of meditation.

  • I started meditating a year ago, being an electrician at the time. I quit smoking, drinking, smoking weed, playing video games, and wasting money. I now program building automation and don’t recognize my old self. Highly recommended.

  • 2020 is almost over and i have yet to build any habit, so wish me luck i’ll start today, using habitica to help me track my habits

  • One keystone Habit I developed was playing soccer for fun.

    At first, I was literal trash…and no kidding, I was really bad. But as I kept playing with other kids in my neighborhood, I developed a competitive mindset where I wanted to be the best in the game.

    With this mindset, I kept playing and trying to improve by analyzing what other kids did, which developed another habit of learning from other people’s techniques.

    I don’t want to write too much, but I’ve got to admit…this video REALLY helped me realize how important keystone habits are and that I already developed many keystone habits without even realizing it. It’s been nearly 4 years since I first got interested in soccer, and the extra habits I acquired are ENDLESS. I was able to work hard enough to make it on the school team, get much healthier, etc!

    Thanks for reading:D

  • I’m trying to change my lifestyle into a healthy one. I just began tesosterone replacement therapy as of yesterday due to my levels being legitimately low. I dunno what to do next. Can anyone give me some guidance? I’m new to the whole fitness lifestyle. Thanks

  • Hello everyone ���� and blessed be yall honest and thoughtful and kind and just and peaceful and patience and loving and caring and gentle and humble and joyful and good people of the world.

  • Woahh! Great intro and video
    Suggestion: Maybe inform us about some examples of Keystone habits which we can incorporate into our daily lives ������