Keystone habits create a framework for other beneficial behaviors to thrive; they create a positive ripple effect in all areas of your life.

People who appear disciplined and motivated only practice a few habits consistently. These habits prompt others to form with little effort. Overtime, keystone habits become second nature, they help reduce the stress of having to remember strict “rules” and they evolve other habits into a lifestyle (instead of a chore).

How to develop keystone habits

Observe the areas of your life where a positive change would make a significant impact. Think of an area where one small habit could create a domino effect for other healthy behaviors to develop. Pay attention to habits that can help increase your energy, boost your motivation and improve your overall wellbeing. Write these down and get a visual mind map of how each keystone habit connects to the greater picture of your journey.

4 examples of keystone habits

1. Limiting screen time

What could you do with the time you’d get back from mindlessly scrolling? How would your self-esteem, social connections, productivity, energy and sleep quality improve with less time spent in front of screens? The urge to use your phone upon waking and before sleep may be strong, but crowding out can help establish healthier habits. Find something else to replace your screen time like reading, stretching, tidying up before bed, writing in your journal or listening to a sleepy time guided meditation.

2. Regular exercise

Don’t worry, this isn’t a blog post about the many benefits of physical activity. However, it’s a post to highlight how regular exercise creates a framework for other healthy habits to form. The more you move the better you feel. The better you feel the better you eat. When you ear better, you recovery is better. The better you recover the better you move and so on and so on. If exercise isn’t currently part of your routine, start small. A daily walk, a home yoga session or setting a timer for a 30-min total body workout is a great place to start.

3. Set bedtime

Having more time in the day to get things done, getting better quality sleep and having better recovery (and prevention) of injury and illness are just a few of the positive ripple effects of making a consistent bedtime a keystone habit. Also, prioritize what’s important so that you can get to bed – less idle time at night and maybe a good stretch before bed.

It’s best to stick with this bedtime every day, even on weekends, until your body gets used to it. Even then you’ll likely find yourself waking feeling refreshed and ready for the day on Saturday and Sunday morning.

4. Cooking at home

The cost savings is one of the main reasons why people start cooking more at home. However, the other benefits help make the habit stick – knowing what you’re putting in your body, becoming a better cook, connecting with family and even supporting local farmers by shopping at the farmer’s markets.

How to make keystone habits stick

Start small

Pick 2-3 habits and focus on just those for at least 6 months. Allow other habits to form organically and don’t force anything – remember that these are designed to be the few habits that make room for other habits to form.

Use what you have

Make use of your current resources including your time, energy and money, to do what you can now. Don’t let a lack of perceived resources keep you from taking action – take a walk, try a bodyweight workout at home, make meals from the ingredients you have on hand, etc. You can do a lot with a little.

Create a routine

Build your keystone habits into your daily routine so that they require less conscious effort. You’re more likely to stick with your habits if you practice them at the same times and place each day. Habits are context-dependent.

Adjust as needed

Consistency relies on adaptability; so, make adjustments as needed but don’t give up. For example, you might need to adjust the frequency of your weekly workouts when your work schedule changes.

Keystone habits often have a ripple effect, influencing other behaviors and creating a positive feedback loop of improvement.

What are some of your keystone habits?