Keystone Habits: How to Build off Your Strengths
By Laura Cole, MSW, SWLC
It is the New Year, which usually means for a lot of us we reevaluate how we want to feel going forward and how we are going to achieve those goals. However, most of us get stuck trying to reinvent ourselves and our habits which usually leads to giving up quickly because we aren’t focusing on what we are already good at but are focusing on all our faults that we want to change.
“Keystone habits are the routines and practices by which someone operates. They mark the base level of what you do, without any need for willpower or persuasion. The default. Whether positive or negative, each of these habits has a ripple effect across everything you do in life” (Cook, 2022).
What are the daily habits you default to most? Which of these provide stability, predictability and relief?
Do you wake up every day at the same time, immediately drink a glass of water, and do some sort of exercise, or meditation practice? You have already completed three keystone habits that have set your day up well! On the other hand, if you wake up, immediately get on social media and focus on the negativity, chances are that mind set is going to influence the rest of your day. We are very easily influenced by events and information around us; think placebo effect.
The first step is identifying your keystone habits. What are those routines and behaviors that you do (or don’t do) without thinking? Perhaps you journal every night before going to bed, or go for a walk on your lunch break, or have one cup of coffee in the morning instead of two or three. “Write a long list of these habits and then assess what that list says about you now. Next, imagine you had been given that list and told it described the behavior of someone else. What predictions would you make for their future?” (Cook, 2022).
“The final step is being intentional about which you want to keep and which you want to change” (Cook, 2022). This is the step where you can focus on what you already do well and build on those habits to set yourself up for success. If you wake up at the same time every day, instead of scrolling on social media, be more intentional with your time and implement a realistic exercise or meditation routine, you may be amazed by focusing on the habits that you already do well, and tweaking them so they serve you positively. This has the opportunity to create a ripple effect throughout your day that will help you achieve your long-term goals.
It is time to stop focusing on what we don’t do well, and grow from what we do well, habits we create and the routines that support us!
Cook, J. (2022, November 9). Fix your keystone habits to transform your life. Forbes. Retrieved January 23, 2023, from https://www.forbes.com/sites/jodiecook/2021/01/11/fix-your-keystone-habits-to-transform-your-life/?sh=5d5f2a4c6b06
