If you could accomplish one big goal in the next year, what would it be? What important aspirations do you have to improve your life, your career, or your health?
For me, it's to write and publish several books on Kindle. Also, I'd like to lose some weight and increase my running speed and distance.
Big goals can feel overwhelming, especially when they're physically or mentally taxing and require a lot of time to complete. If you think about losing 20 pounds for example, you know you have weeks or months of dieting and exercise ahead of you. Just beginning the goal drains your energy when you think about the sacrifices and hard work ahead of you.
In my Sticky Habits Course, I teach students to break these big goals into small, manageable habits — and then to begin their habit work with very small increments of time (only 5 minutes in the first week). By starting small and increasing your time slowly, your odds of creating a sustainable habit are dramatically improved. There are many other skills involved in successfully creating a new habit, but today I want to talk about the importance of some particular habits.
What if some of the habits you choose actually streamline all of the other goals you want to achieve? What if you work on a particular small, positive change and suddenly you find yourself making other positive life changes? This phenomenon is real, and bestselling author Charles Duhigg who wrote The Power of Habits, calls these habits “keystone habits.”
Keystone habits are big or small changes that make success in many aspects of life far easier, regardless of the circumstances you face. These habits unlock a cascade of other positive behavior changes with far less effort than establishing a single habit from the ground up. If you have big goals you want to achieve or even small habits you are considering, first consider tackling some keystone habits to simplify your endeavors.
Here are 7 keystone habits that create big results:
Exercise is an obvious keystone habit, but it's good to know research backs this up. A landmark study has shown that exercise facilitates the desire to make a variety of other positive changes like eating better, being more productive, smoking less, spending less, and feeling less stressed. And it doesn't have to be much exercise. Even as little as once a week is enough to kickstart these other changes. However, a better way to approach the exercise habit is starting with just 5 minutes a day, every day, until the habit is established.
2. Food journaling
Taking just a few minutes to write down everything you've eaten during the day has many unexpected positive consequences. You begin to notice patterns in your eating and see with clarity exactly how much you're eating. In studies, those who journaled their food intake began to eat less, make healthier choices, and begin a weight loss program.
3. Eating family dinners
Some keystone habits have a positive effect on the habits of your family members. Eating family meals has been shown to give children a leg up with homework skills, better grades, confidence, and emotional control.
4. Making your bed
Do you make your bed in the morning? If not this very brief and simple habit has been correlated to more productivity, a sense of well-being, and budgeting skills.
Michael Phelps, the Olympic swimmer who is the most decorated Olympian in history with 19 Olympic medals, credits his focus and success on the power of visualizing a perfect swim before he jumps in the pool. Says Phelps in a 2012 interview with The Telegraph, “Now I have gotten back into the rhythm of it, of seeing what I want to see, seeing what I don’t want to see, seeing what I possibly could see. I’m trying to picture it all, everything I possibly can, so that I’m ready for anything that happens.” Visualization has been shown to support increased performance in all areas of your life when applied to the desired outcome.
6. Positive thinking
Actively changing your mindset to view your life and circumstances from a negative to a positive point of view creates an attitude of confidence and energy that promotes many other positive habits. If you practice the habit of positive thinking, even when you don't feel positive, you will eventually change your mood and outlook — and this impacts your desire to perform a variety of other behaviors that improve your life.
7. Plan your day the night before
When you get in the habit of planning your goals and priorities for the following day, you commit to specific actions that are productive and positive. When you write down these daily goals, you are far more likely to complete them.
These are certainly not the only keystone habits that impact positive change. In fact, you can probably think of many behaviors in your life that impacted a waterfall of new behaviors.
When you're ready to undertake a big goal or a new habit, consider choosing a keystone habit first. Once you accomplish this keystone habit, you may find you easily and naturally follow suit with the original goal. You'll expend far less mental energy and have several habits and goals under your belt as a result.