Why you ought to Build Up Your Keystone Habits


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Video taken from the channel: Thomas Frank



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Keystone habits: power of habit.

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11 Keystone Habit Examples to Add to Your Daily Routine

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What is Keystone Habit | Explained in 2 min

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5 Habits that Changed My Life Keystone Habits

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Habit You MUST Acquire Keystone Habit

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Keystone habits lead to the development and practice of other habits that can help create a ripple effect of positive changes in your life. People often ask me for exact details on how I stay inspired to live a healthy lifestyle year-round. A keystone (or cornerstone) habit is a habit that will lead you to develop several other good habits once it is formed. It is like the gateway drug for habit creating.

These keystone habits set the foundation for pretty much any goal that you want to accomplish. According to the author, keystone habits are habits that cause a chain reaction; so when you create your keystone habit, other habits begin to emerge and change as a result of your keystone habit. In this blog post, we will go delve into what exactly keystone habits are and how we go about identifying them in. While health behaviors (e.g. sleep, nutrition, exercise, mood management, and social connection) are essential to health and happiness, practicing the.

K eystone habits are certain routines that lead to a cascade of other positive actions. They also c reate a structure that allows other habits to flourish. In other words, keystone habits are a catalyst that can unleash a chain-reaction of habitual goodness!Keystone habits can transform your life and in the long run, your business.

They set off a chain reaction, leading to other positive behavior changes. The idea of keystone habits was first described by author and Pulitzer Prize-winning reporter Charles Duhigg in his book, The Power of Habit: Why We Do What We Do in Life and Business. The keystone habits of the emotional domain are one of the most complex and difficult ones to pull off because they require most people to change things they do in relation to other people. If you want to be more sincere and honest in your emotional responses, that means that you will have to make some people angry by doing that.

And according to Duhigg, there are 3 things that good keystone habits can do for you: 1. First, they extend the small senses of victory. When you perform a keystone habit, it gives you a sense of 2. Second, keystone habits are the ground where other. Your keystone habit will help you start your habit stack. Not only are you using this habit to create other positive changes. You are also using it as the cue to make those changes.

The idea behind habit stacking is that you build as many habits on each other as you can. It’s better to focus on building keystone habits when you’re first starting out. New habits are always hard to stick to. There will be times where you’ll be frustrated by your lack of progress.

But you only need to succeed once in developing a keystone habit, and the others will follow. The habits you develop will help you get where you want.

List of related literature:

Identifying and changing a few keystone habits—habits that are likely to cause a chain reaction that develops other productive behaviors, ideally in multiple parts of your life—can have a big impact on your ability to achieve your goals.

“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

Keystone habits prompt change in other habits, in a chain reaction.

“Manage Your Mind” by Gillian (Associate Butler, Associate Oxford Cognitive Therapy Centre UK), Gillian Butler, Tony Hope, Nick (Consultant Clinical Psychologist Grey, Consultant Clinical Psychologist Sussex Partnership NHS Foundation Trust), Nick Grey, Tony (Emeritus Professor of Medical Ethics and Fellow Hope, Emeritus Professor of Medical Ethics and Fellow St Cross College University of Oxford UK)
from Manage Your Mind
by Gillian (Associate Butler, Associate Oxford Cognitive Therapy Centre UK), Gillian Butler, et. al.
Oxford University Press, 2018

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

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

Because the keystone relies on the presence of the niche players to populate its ecosystem, it must, in effect, leave more on the table for them.

“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

Although present in relatively small numbers, keystone species exert a profound influence on the entire ecosystem because they often affect the available amount of food, water, or some other resource.

“Visualizing Environmental Science” by David M. Hassenzahl, Mary Catherine Hager, Linda R. Berg
from Visualizing Environmental Science
by David M. Hassenzahl, Mary Catherine Hager, Linda R. Berg
Wiley, 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

To see in practical terms what that keystone looks like, it is worth revisiting the qualities a keystone needs to underpin a sustainable stream of profits.

“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

Often, higher-order species on the food chain have the most exacting environmental requirements and are thus valuable indicators of the health of the entire ecosystem; they or others may also be critical “keystone” species because they are located at the center of a network of interdependencies.

“Nature's Services: Societal Dependence On Natural Ecosystems” by Gretchen Cara Daily, Sandra Postel, Kamaljit Bawa, Les Kaufman, Charles H. Peterson, Stephen Carpenter, David Tillman, Paul Dayton, Susan Alexander, Kalen Lagerquist, Larry Goulder, Pamela A. Matson, Harold A. Mooney, Rosamond Naylor, Peter Vitousek, John Harte, Stephen H. Schneider, Stephen L. Buchmann, John Peterson Myers, Joshua Reichert
from Nature’s Services: Societal Dependence On Natural Ecosystems
by Gretchen Cara Daily, Sandra Postel, et. al.
Island Press, 2012

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

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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  • Its a beautiful book and sure helps in creating new habits although replacing your old habits could be a challenge. Would appreciate if you could help with that. Reading about it in the book was sure interesting but putting it to action seems a lot more difficult. And yes, Great video❤

  • 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. ��

  • 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

  • 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!)

  • 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???

  • 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 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.

  • 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.

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

  • 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

  • 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

  • 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

  • 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 find myself in a loop of horrible habits which i find very difficult to stop. Im going to buy the book and i hope im able to learn how to break my bad habits and create new good habits.

    Also im using your affiliate link cuz why not

  • 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

  • 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.

  • 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 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.

  • 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.

  • 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

  • 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. ��

  • Are you looking for animation service for promoting your small business? We provide standard whiteboard animation service.
    Get quote from us by visiting the below link.

  • ⭐One positive ​way to improve your life is to learn something new daily. Like this FREE, informative newsletter �� https://www.developgoodhabits.com/yt-newsletter
    Read the whole article �� https://www.developgoodhabits.com/what-are-keystone-habits/
    Subscribe to our channel �� https://www.developgoodhabits.com/subscribe

  • Heey, from where do you know so much about keystone habits? In the book: the power of habit they just tell about 3-4 keystone habits. Are there more books or sources that talk about that topic?

  • 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.

  • 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…..

  • By listening such videos, all what people will get is that they need to improve their life, no matter what or who they are. This simple fact make the true happiness impossible because you will always remain unsatisfied, and trying to get better all the time.

  • If you are in snoozing business, I can tell you that getting rid of snoozing can be a single most important thing you can ever do. Snoozing was a real corner stone habit for me, in a bad way. I got rid of it by using Duhigg’s habit loop.

  • I bought the same book. The old edition white one. It has no afterword which is important. Can you pleaseemailme the afterword please.

  • I love this book! I actually started reading it as a way to start my first habit of reading when I wake up lol. I potentially have ADHD, and I’ve always used that as an excuse to not accomplish tasks, like homework or my business, but this book has saved me from those excuses and helped me figure out plans to reestablish my reward, thing about my cues/triggers, and restart that belief that I can actually do the things I need and want to do! <3

  • I love thid series Tom. Please carry on with ur wrk. I m following u since 3 yrs. Ur videos have a lot of positive impact in my life.

  • Its a good book but the guy put his liberal brainwash sides into it so I recommend it but definitely prepare for the authors inability to control himself not to put liberal propaganda in the book. He starts to add it midbook. The biased media is sad. This guy is no scientist to be sure but he did compile a nice book I think.

  • You mentioned about waking up early so you can get a morning routine. And that waking up was your reward and dopamine rush. What about the opposite, needing to wake up early? How does one get the question and reward feeling when struggling to wake up early and get out of bed?

  • Your channel is extremely valuable for anyone in the process of improving their productivity.

    The video on cultivating attention and now that one are full of scientific breakdown.

    I highly appreciate them and thank you for it.

    Happy new year too,


  • I loved this book and generally anything on how to improve and learn more about our minds. I wondered if any of you know of any online communities that focus on development? The book talked about the importance of social bonds to help one succeed with habit changes, and now I am looking for people to exchange experiences with:)

  • Thanks for sharing the video! Your review video lesson is way better than the book.

    I personally don’t recommend this book because the author’s style of writing is rather messy. I understand that he was trying to connect the stories by interleaving them, but it’s often confusing and just simply annoying. Some of the examples provided in the book are just too forced to be explained with the cue-routine-reward model. I would recommend Tony Robbin’s “Awaken the Giant Within” to really boost the area of self-development instead of this one.

  • Actually, it’s not at all true that a cue is needed to trigger a habit. It is only neede to establish one.
    If you’re a drug addict, then given the absense of any drugs available, you’re still going to go out, and seek said drugs. You could say that drugs are the reward, and not the cue, however I consider the effect drugs have to be the reward. But fine, even so, maybe money is the cue? However, if you are already addicted but broke, but can get free drugs by climbing a literal, gaint hill, you’re probably going to. Even though the cue would have changed, the habit would of sustained.

  • I started watching this video and found myself just staring. My mind went to other things while trying to listen to this guy and his 5 lessons: I could not recount one when it was over. Maybe people should take on new habits such as, putting their efforts into improving themselves before pushing their boring personalities on the rest of us.

  • https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X/ref=as_sl_pc_tf_til?tag=constructi0f0-20&linkCode=w00&linkId=0bace7b83cf144883ee077125f1fab28&creativeASIN=081298160X

  • In the beginning I thought the case studies were very far fetched. But at the end I enjoyed the side stories. Still, thanks for covering the essence.

  • Great info, thanks for making this! However the tempo of speech feels frantic. I realize ralid delivery is important when you want to offer a quick info-download. But also it would groove more if you brought it down 10 or 15 bpm.

  • Great stuff Thomas would love to have you as a guest on the anxiety guy podcast to share some of your wisdom with the listeners. Keep up the great work.

  • I’m not sure if you read this comment but if u do, could you please consider doing a video about critical thinking and how to archive this skill? I will appreciate that so very much.

  • I am not really good at processing anything that i have read. How do you make effective notes on books so i can remember and take lessons on what i have read.