3 Ways 'Keystone Habits' Can Change Your Life

Nothing creates a more positive ripple effect than a 'keystone habit.' Here's why you should identify yours.

By Mark Travers, Ph.D. | March 04, 2025

Imagine waking up each morning and engaging in a simple habit—like going for a run, preparing a healthy breakfast or journaling your thoughts. At first, it might seem like just another routine. But over time, this single habit begins to create a ripple effect.

You start eating healthier, maintaining a more consistent sleep schedule and feeling more in control of your time. This is the power of "keystone habits"—habits that don't just change one aspect of your life, but set off a chain reaction of positive behaviors.

In the 2012 book The Power of Habit, Charles Duhigg describes keystone habits as those that "start a process that, over time, transforms everything." They provide small but meaningful victories, serve as a foundation for other positive habits and reinforce a stronger sense of identity and self-discipline.

Something as simple as making your bed each morning can reinforce discipline and a sense of order that sets a productive tone for the rest of the day. Gathering around the dinner table each night may seem like a small act, but it strengthens connections, encourages mindful eating and creates space for meaningful conversations.

These habits don't exist in isolation—they influence the way you think, feel and navigate daily life, proving that sometimes the smallest changes make the biggest difference. So, recognizing and building keystone habits can be a game-changer for your personal growth.

Here are three reasons why you should identify your keystone habits and how to learn what they are.

1. They Reinforce A Positive Identity

The habits we consistently follow shape the way we view ourselves. When you commit to a keystone habit, you're not just adopting a routine—you're reinforcing an identity. For example, someone who exercises regularly does not just work out; they start to see themselves as a fit and disciplined person. This shift in self-perception creates a powerful feedback loop, making it easier to maintain and build upon positive behaviors.

A 2019 study published in Frontiers in Psychology explores the connection between habits and self-identity. It suggests that while not all habits are linked to identity, some habits—especially those tied to personal values or long-term goals—are more likely to shape how people view themselves. The study also emphasizes that new habits are easier to maintain if they become part of one's identity. So, keystone habits do more than streamline your daily routines—they fundamentally shape who you are.

If a person begins to view themselves as someone who prioritizes health, kindness or growth, they are more likely to stick with behaviors that reinforce that identity. When a habit aligns with our values and the person we aspire to be, it stops feeling like an obligation and starts becoming second nature, making growth and change feel natural rather than forced.

2. They Help Build Self-Discipline And Mental Resilience

Keystone habits act as anchors that can keep you grounded even when motivation wavers. When you commit to these habits, you're not just going through the motions—you're training your mind to show up, even on days when you don't feel like it. Over time, this quiet discipline builds mental resilience, making it easier to push through challenges and stay committed to our goals.

Research on habit formation published in the European Journal of Social Psychology found that behaviors become automatic with consistent repetition. On average, it took participants 66 days for a habit to solidify, but the time varied significantly—some formed habits in as little as 18 days, while others took up to 254 days. Importantly, missing a single day did not disrupt the process. This reinforces the idea that self-discipline is not about perfection, but about persistence.

Keystone habits, formed with repetition and consistency, trigger a cascade of positive behaviors. Because they influence other behaviors, the self-discipline cultivated through these habits extends beyond a single action and strengthens mental resilience across different areas of life.

3. They Help Reduce Decision Fatigue

Every day, you make countless decisions—from what to wear to what to eat, how to structure your workday or when to exercise. While this may seem manageable, research shows that decision-making is mentally exhausting.

A 2018 study published in the Journal of Health Psychology underscores that decision fatigue is a major but understudied challenge that influences behavior and well-being. Researchers highlight that as people make more decisions throughout the day, their ability to reason effectively declines. This can lead to poorer choices, impulsivity or avoidance of decision-making altogether.

Keystone habits help counteract this by automating certain behaviors, reducing the number of decisions you need to make. For example, if you have a set morning routine—waking up, journaling, exercising and so forth—you eliminate the need to decide what to do first or whether to work out at all. Instead of debating each choice, you operate on autopilot, conserving mental energy for more important decisions.

By embedding keystone habits into daily life, you enhance your mental bandwidth and sustain the right behaviors effortlessly.

Identifying Your Keystone Habits

Recognizing your keystone habits requires reflection on the small routines that create a domino effect in your life. Start by observing which behaviors set a positive tone for your day—do you feel more focused after a morning workout? More productive after journaling? More present after meditation? These are indicators of habits that influence multiple areas of your well-being.

Another approach is to identify behaviors that, when skipped, disrupt your momentum. If missing your morning meditation leaves you feeling scattered or skipping meal prep leads to unhealthy eating choices, these could be your keystone habits. Look for routines that naturally reinforce other positive behaviors and enhance self-discipline in you.

You can also reflect on the habits of people you admire—try evaluating their routines or learning what helps them build on the qualities that inspire you. Often, keystone habits are not the most obvious ones, but they create a foundation that helps make positive choices easier.

Once identified, commit to these habits consistently. Start small and build gradually, focusing on progress rather than perfection. Over time, rather than losing yourself in a constant uphill battle, these habits will help you embrace personal growth with greater ease and create the lasting change you wish to see.

Curious if you're being growth-oriented in your goals and routine? Take this science-backed test to find out: Growth Mindset Scale

A similar version of this article can also be found on Forbes.com, here.