I was re-looking at what might be my keystone habit. Out of all the habits I want to instil, this is the one that will make all the others easier, superfluous or will lead to a cascade of growth in my lifestyle. So, an example of some of the new habits I was exploring were:
- Journalling
- Taking Country walks
- Quitting tv
- Quitting scrolling X
- Quitting gossiping, complaining and badmouthing
- Eye exercises
- Reading aloud
- Tidying and cleaning
- Cardio during fasts
- Lifting weights during eating window
- Hydration
- 10,000 steps a day
- Quitting alcohol again
- Biking
- Yoga
- Meditation
- Running
- Quitting sugar
- Quitting caffeine
Which would be the Keystone Habit? Identifying your keystone habit can absolutely shift the momentum of everything else. Certain habits spark a ripple effect, changing other behaviours and even your sense of identity.
At first glance, I would say that quitting alcohol again would surely be the prime candidate. However, that might not necessarily be the case. Remember that the keystone habit is the one which causes the ripple, which makes all the others easier; it is not necessary the one that causes the most impact directly itself.
The Top Keystone Habit Candidates for Me
These are habits that are most likely to unlock a cascade of benefits for me, both in health and my business, based on my current goals and context:
1. 10,000 Steps a Day
Why 10,000 steps a day is so powerful
It’s simple to track your steps. Most smart phones have a step tracker inbuilt and my smart watch also has this feature. Its benefits also include boosting energy, mood and sleep. It also reduces stress. Tracking your steps every day also subtly builds discipline and pulls you away from passive habits like TV and scrolling.
Checking the step tracking app on my phone, I noted that my previous daily average was around 7,500 steps. Not bad, I am reasonably active. However, by boosting this to over 10,000 per day, the additional movement will give me clearer thinking. This in turn will result in more action on my business goals. It will also result in improved sleep, which results in better food choices. Research has shown that sleep deprivation results in lower will-power and therefore poorer choices.
2. Journalling
The second candidate for my keystone habit is journalling, which seems a strange choice.
However, I am a writer. Journaling aligns with my identity and gives me a sense of control. It also helps me to process emotions, track progress and mentally rehearse success.
The lifestyle cascade journaling results in, is greater self-awareness, which aids stronger follow-through. Journaling also reduces stress and provides improved focus, resulting in a deeper commitment to my bigger goals.
3. Quitting Scrolling X
The third choice for my keystone habit is to quit scrolling X. Scrolling is a sneaky negative habit. Eliminating this one will instantly give me time, focus, and clarity. Scrolling social media is the gateway drug for distraction, comparison, and mental clutter.
Here’s what will result: Less mindless input will give me more creative output. I will have better sleep as I’m not stewing over what I’ve seen. I will also have more time for reading, writing and movement which will build stronger habits.
Other Supportive Contenders
- Meditation: Great for focus and stress, but hard to start unless another anchor habit (like walking or journaling) is already in place. To be honest this has been part of my day for almost 30 years now, so I don’t really need to focus on this.
- Maintaining Hydration: This is a simple win, but unlikely to shift deeper behaviours on its own.
- Quitting caffeine or sugar: Helpful but better framed as support habits once momentum is rolling.
You can read more about how to choose your keystone habit in my book Kaizen and Habit Stacking, where I also show you how making continuous small changes will give you more improvement over time.
The Keystone Habit protocol
I am a purpose-driven person and I’m setting up this online business. I am also trying to shed old habits that dull my edge. Therefore, I will now target the following habit protocol, to start the cascade.
Primary Keystone Habit: 10,000 Steps a Day
This is physical, mental and emotional. I could stack other habits onto it (podcasts, business ideas, gratitude, phone calls, even journaling thoughts aloud).
It naturally supports my weight-loss goal plus gives me energy, creativity, and discipline. It is also free and easy to track.
Secondary Anchor: Journaling
I can use this for mental clarity, identity reinforcement and tracking my transitions. I am also exploring Shadow Work and journaling helps with that. You can find out more about this in my post Is Shadow Work Useful in Personal Growth? In this post I also give you practical tips on how you can start exploring Shadow Work.
Journaling can also support and solidify my primary keystone habit, because I will do it straight before my morning walk. The two will almost become one habit.
One Negative to Remove First: Scrolling
Scrolling social media is sabotaging my focus. Ditching it will free up mental and literal bandwidth for my keystone habit to thrive.
Practical Combination Plan (Stacked Keystone Habit Routine)
Here is my plan to stack up the primary, secondary and removal habits, plus incorporate some of my other target habits. In this way they will become part of the same routine.
- Morning: Wake up → Hydrate → Walk for 20+ min → Journal for 10 min.
- Midday: Lift weights before or during lunch → Tidy or clean for 5 min → Stretch.
- Evening: No scrolling after 8pm → Read or write aloud → Early wind-down.
This will set me up to be mentally sharper, physically lighter, and professionally clearer in the shortest amount of time.
Closing Thoughts
If you’ve been spinning your wheels trying to change everything at once, maybe it’s time to stop playing whack-a-mole with your habits. Instead, find your keystone, the one habit that unlocks the rest. For me, that’s walking 10,000 steps, paired with journaling and ditching the endless scroll.
It’s not about being perfect. It’s about momentum. The right habit, done consistently, can quietly build the discipline, identity and clarity you’ve been chasing.
So here’s your move: What’s your keystone habit? Not the sexiest or hardest one, but the one that makes everything else easier.
If you’re exploring this kind of reset too, I offer a Money Coach service, in which I help people to make the changes they need to reach the goals they want.
Let’s keep it moving. One step, one page, one clear choice at a time.