Some habits are more important than others — they have the power to transform your life. Charles Duhigg, author of “The Power of Habit,” calls these “keystone habits.” They are correlated with other good habits.

For many of us, working out is that keystone habit. “Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.” Charles Duhigg

That certainly holds true for me in many ways about working out. More time in the gym, less time to be up to no good. Anyone else feels like they have an insane amount of time when they don’t go to the gym! 🙂

Keystone habits lead to the development of multiple good habits. They start a chain effect in your life that produces a number of positive outcomes. As you sit down to set your goals for 2019 focus on the daily habits that will get you there. I can clearly identify two in my life. Working out for sure. But above all sleeping sufficiently is where it all starts for me. When I sleep well:

  • I become more productive each day.
  • I am not relying on sweets and caffeine for energy.
  • I have time + energy to workout.
  • I am in a better mood which improves my relationships at home and at work.

Which brings me back to working out, but even more so, working out with a purpose. What I mean by this is when I am working towards a goal in the gym I tend to take that discipline and focus outside of the gym. I eat better, I sleep better, I manage my stress better. I know nothing happens in isolation, I can’t out-train a poor diet just as I can’t perform properly without a good night sleep and I can’t get that good night sleep when I don’t manage my stress properly.

The holidays have been fun, but to be honest I am ready to feel like myself again.  My body feels like it could use a little more discipline too. When I workout purposefully I automatically care about what I am eating because I don’t want my hard work to go to waste. And I know I will feel a ton better in the gym on clean fuel. So today I am taking my own advice and I am re-focusing on my daily habits, starting a morning gym date.

One thing leads to many more good things. Keystone habits work because they produce a trickle-down effect. Success starts when you take the first step.

Open up your day timer, pencil in your workouts for the week.A habit has to be established before it can be optimized or improved. Just show up, worry about the details later. Move your body with intent. Eat well. Sleep 7-9 hours. Repeat. FYI the Crossfit Open is 7 weeks away not that I am stressed or anything. Time to get back on that routine!