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Last Updated on November 11, 2019

How to Find Your Keystone Habits to Change Your Life

How to Find Your Keystone Habits to Change Your Life

When a young CEO stepped in at the helm of a dying giant, his first task was to figure out what needed to be done to save the company. After he spent some time researching the company and the market situation, he came up with a simple plan which he introduced to the shareholders in his first speech as the CEO.

He spoke just about one single thing–safety. Everyone in the room thought he was crazy and some people jumped the soon-to-be-dead ship.

15 years later, he not salvaged the giant, but made it one of the strongest steel and metal companies in the world and made a global name of himself.

The company is Alcoa and the guy was Paul O’Neill.

But the story matters to us for one thing only and that is the relentless focus he had on safety and security in his company. Paul O’Neill said that his employees deserve to leave work the same way they arrived at it–unharmed.

And it was this radical focus on a single habit in the company that made it great. A single focus on a single habit which had a massive ripple effect.

This is known as a keystone habit.

The Importance of a Keystone Habit

A keystone habit is a habit which has the biggest ripple effect in your life which means that by implementing it, you will radically change everything in your life.

It’s quite easy to spot the keystone habits which make your life miserable.

Take overeating as an example. If you weigh 400 pounds, you’re bedridden and your physical health massively declines. You can’t function individually so you need help to even do the basic things like going to the toilet or walking up the stairs. Since you can’t move, you can’t go to your job so you probably lose it. And since you can’t move, you can’t go out and meet someone so your dating and social life decline as well. And as a formerly overweight person, I know how this sucks.

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This is just one example of how a keystone habit creates a ripple effect which creates change in every sphere of our lives. So we better open our eyes and make sure that we use the power of the keystone habits for bettering our life.

Why Less Is More

A keystone habit is about one thing and, the one thing only which you do to radically improve your life. And a lot of people would, at this point, ask what are the best keystone habits to implement in their lives.

And here is the big truth: Nobody knows and nobody can tell you exactly.

Everyone is specific and has different things going on for them in their lives, so claiming something is always superior to something else would simply be irresponsible.

So even though I can’t tell you what to see, I can tell you where to look.

Every keystone habit can be situated into one of the following four quadrants:

It’s either a physical habit, intellectual habit, emotional habit or a spiritual habit.

Any keystone habit I ever encountered which changed the life of someone falls under these 4 categories.

And the trick is recognizing what kind of habit right would benefit your life the best at this moment. Asking what the best keystone habit has the same effect as asking what the best book in the world is– it depends on who you ask and what your current life situation is.

If you’re struggling with the meaning of life and want to find hope in this crazy world we live in, I would point you to a great book which recently came out called Everything is F*cked by Mark Mason. If you were a struggling parent of a 10-year old kid who just found out the perils of the internet, I would point you to a security app.

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You get the point…

But just because everything is relative, it doesn’t mean that some things aren’t better than other things. War and Peace will always be a great book no matter if it currently befits you to read it. And the same thing can be applied to keystone habits so let’s see what kind of keystone habits fall into the great category.

Great Keystone Habits

I have already mentioned how all keystone habits fall into one of the four categories: physical, intellectual, emotional, and spiritual. So the following keystone habits will fall into one (or more) of these buckets.

But before we proceed into the habits, know this.

What got you here, won’t get you there.

So if you already have a keystone habit which you implemented for quite a while now and you think it’s no longer working, you are probably right. We need certain things at certain times of development, but we need to let them go later on to grow to new levels. So use the habits to better your life, but don’t worship any one of them for your entire life.

Physical Domain

When it comes to great keystone habits in the physical domain, they all fall into two buckets:

  • Exercise
  • Food

These two are the pinnacle of the physical domain when it comes to keystone habits. I don’t even have to tell you all the ways exercise helps you in your life.

From better hormonal regulation, to energy levels, to looking better, to feeling more confident, to increasing your lifespan and the quality of your life, a keystone habit of exercising is one whose effects you will feel fast.

When it comes to food, it’s literally the building block of your life’s energy. If you eat garbage, you will feel like garbage–garbage in, garbage out. And your energy levels are one of the most important factors you need to regulate in your life if you want to achieve anything.

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None of your dreams will ever come true if you eat a massive bag of chips every single day, which makes you drowsy and lifeless no matter how much ambition you have.

But the physical domain is just one of the four domains so let’s jump to the next one.

Intellectual Domain

There are many great intellectual keystone habits we can pursue, but I will just name a couple of them which most of you who read the article will find relevant:

  • Reading Books
  • Writing (columns, articles, personal blog or diary)
  • Learning new languages
  • Learning a new skill set (copywriting, coaching, cooking…)
  • Teaching your skillset or your life experiences

All of these have their own benefits and can massively improve your life and the life of people around you. When you, for example, learn a new language, you don’t just learn a new language, you learn a completely new way of thinking and form unique connections in your mind.

But we don’t stop here, we have two more domains to cover.

Emotional Domain

This is a difficult one because, for one, it’s really hard to measure it in any quantitive way. You can’t just call your wife every single day and think that by doing just that, you are a good husband. It doesn’t work like that.

I wrote about the problems of measuring emotional habits before and I won’t go in-depth about it here, but I will just mention that measuring these kinds of habits requires your and yours only subjective analyses. It’s like giving yourself a daily score of 1-10 on the question of “Did I do my best to be a great husband today?”

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. It can be a difficult conversation you need to have with your spouse or with your friends, maybe a disagreement with your peers and colleagues, or a deep look within yourself with an honest look about your actions and mistakes.

Emotional domain keystone habits improve your life in any stage, but since they make us do uncomfortable things, they are the last ones we pursue.

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Some of the examples would be:

  • Telling yourself that you are the only one who is responsible for your emotions and keeping that standard
  • Calling out passive-aggressive in people
  • Speaking your mind even though you know it will bring disagreement
  • Dealing with your own problems first before pointing fingers
  • Asking for feedback constantly, both positive and negative ones
  • Deciding to be vulnerable even though it means risking being hurt

The things I wrote above are probably the most difficult things you can ask someone to do, but they are also the most rewarding things you can do in your life. If you want to achieve greatness, you need to be willing to dare greatly.

And last, but not least, are the keystone habits of the spiritual domain.

Spiritual Domain

The keystone habits of the spiritual domain are our connection with things which in our lives that have a higher purpose than just ourselves. This is the place where feel the connection with our communities, with Higher Beings, with God or Emptiness or whatever you want to call it.

The spiritual domain is the strongest as a guiding force in life and some of the keystone habits of this domain include:

  • Finding your life’s purpose
  • Living your vision of life
  • Sacrificing yourself for the achievement of something bigger than you
  • Nurturing your inner voice and connection with the Spirit

To some readers, this might seem like woo-woo, but I can assure that it isn’t. This is about the spiritual dimension of every individual and if you disregard it, you will annulate a part of you which will become a problem.

The Western world currently faces a major spiritual crisis where people feel disconnected with anything in their lives which has a higher purpose than themselves. That’s why people are miserable even though they lead an “objectively” rich life where they appear to have everything but still feel like happiness is not in their lives.

If you read all the way up to here, you found at least one keystone habit which can help you right now in your life.

All that is left now is to implement it. As the famous adage goes:

“Knowing and not doing is the same as not knowing.”

Now you know, it’s time to do.

More About Habits

Featured photo credit: Bram Naus via unsplash.com

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Bruno Boksic

An expert in habit building

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Last Updated on July 8, 2020

How to Prevent Decision Fatigue From Clouding Your Judgement

How to Prevent Decision Fatigue From Clouding Your Judgement

What is decision fatigue? Let me explain this with an example:

When determining a court ruling, there are many factors that contribute to their final verdict. You probably assume that the judge’s decision is influenced solely by the nature of the crime committed or the particular laws that were broken. While this is completely valid, there is an even greater influential factor that dictates the judge’s decision: the time of day.

In 2012, a research team from Columbia University[1] examined 1,112 court rulings set in place by a Parole Board Judge over a 10 month period. The judge would have to determine whether the individuals in question would be released from prison on parole, or a change in the parole terms.

While the facts of the case often take precedence in decision making, the judges mental state had an alarming influence on their verdict.

As the day goes on, the chance of a favorable ruling drops:

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    Image source: Proceedings of the National Academy of Sciences

    Does the time of day, or the judges level of hunger really contribute that greatly to their decision making? Yes, it does.

    The research went on to show that at the start of the day the likelihood of the judging giving out a favorable ruling was somewhere around 65%.

    But as the morning dragged on, the judge became fatigued and drained from making decision after decision. As more time went on, the odds of receiving a favorable ruling decreased steadily until it was whittled down to zero.

    However, right after their lunch break, the judge would return to the courtroom feeling refreshed and recharged. Energized by their second wind, their leniency skyrockets back up to a whopping 65%. And again, as the day drags on to its finish, the favorable rulings slowly diminish along with the judge’s spirits.

    This is no coincidence. According to the carefully recorded research, this was true for all 1,112 cases. The severity of the crime didn’t matter. Whether it was rape, murder, theft, or embezzlement, the criminal was more likely to get a favorable ruling either early in the morning, or after the judges lunch break.

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    Are You Suffering from Decision Fatigue Too?

    We all suffer from decision fatigue without even realizing it.

    Perhaps you aren’t a judge with the fate of an individual’s life at your disposal, but the daily decisions you make for yourself could hinder you if you’re not in the right head-space.

    Regardless of how energetic you feel (as I imagine it is somehow caffeine induced anyway), you will still experience decision fatigue. Just like every other muscle, your brain gets tired after periods of overuse, pumping out one decision after the next. It needs a chance to rest in order to function at a productive rate.

    The Detrimental Consequences of Decision Fatigue

    When you are in a position such as a Judge, you can’t afford to let your mental state dictate your decision making; but it still does. According to George Lowenstein, an American educator and economy expert, decision fatigue is to blame for poor decision making among members of high office. The disastrous level of failure among these individuals to control their impulses could be directly related to their day to day stresses at work and their private life.

    When you’re just too tired to think, you stop caring. And once you get careless, that’s when you need to worry. Decision fatigue can contribute to a number of issues such as impulse shopping (guilty), poor decision making at work, and poor decision making with after work relationships. You know what I’m talking about. Don’t dip your pen in the company ink.

    How to Make Decision Effectively

    Either alter the time of decision making to when your mind is the most fresh, or limit the number of decisions to be made. Try utilizing the following hacks for more effective decision making.

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    1. Make Your Most Important Decisions within the First 3 Hours

    You want to make decisions at your peak performance, so either first thing in the morning, or right after a break.

    Research has actually shown that you are the most productive for the first 3 hours[2] of your day. Utilize this time! Don’t waste it on trivial decisions such as what to wear, or mindlessly scrolling through social media.

    Instead, use this time to tweak your game plan. What do you want to accomplish? What can you improve? What steps do you need to take to reach these goals?

    2. Form Habits to Reduce Decision Making

    You don’t have to choose all the time.

    Breakfast is the most important meal of the day, but it doesn’t have to be an extravagant spread every morning. Make a habit out of eating a similar or quick breakfast, and cut that step of your morning out of the way. Can’t decide what to wear? Pick the first thing that catches your eye. We both know that after 20 minutes of changing outfits you’ll just go with the first thing anyway.

    Powerful individuals such as Steve Jobs, Barack Obama, and Mark Zuckerberg don’t waste their precious time deciding what to wear. In fact, they have been known to limiting their outfits down to two options in order to reduce their daily decision making.

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    3. Take Frequent Breaks for a Clearer Mind

    You are at your peak of productivity after a break, so to reap the benefits, you need to take lots of breaks! I know, what a sacrifice. If judges make better decisions in the morning and after their lunch break, then so will you.

    The reason for this is because the belly is now full, and the hunger is gone. Roy Baumeister, Florida State University social psychologist[3] had found that low-glucose levels take a negative toll on decision making. By taking a break to replenish your glucose levels, you will be able to focus better and improve your decision making abilities.

    Even if you aren’t hungry, little breaks are still necessary to let your mind refresh, and come back being able to think more clearly.

    Structure your break times. Decide beforehand when you will take breaks, and eat energy sustaining snacks so that your energy level doesn’t drop too low. The time you “lose” during your breaks will be made up in the end, as your productivity will increase after each break.

    So instead of slogging through your day, letting your mind deteriorate and fall victim to the daily abuses of decision making, take a break, eat a snack. Let your mind refresh and reset, and jump-start your productivity throughout the day.

    More Tips About Decision Making

    Featured photo credit: Kelly Sikkema via unsplash.com

    Reference

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