“Keystone Habits” is a term coined by Charles Duhigg in his book, “The Power of Habit.” They are good habits that lead to other good habits.
For example, it has been scientifically demonstrated that exercising leads to a more healthy diet than not exercising.
Exercise is a habit, and healthy eating is a habit. But like a snowball rolling down a hill, exercise is one positive habit that creates others along the way leading to a giant snowball of positive habits.
Most reading this article on Tiger Fitness know that exercise is the catalyst to a lot of great things. But but what other habits will lead to even more positive habits in all areas of your life leading to better results at work, school and in relationships?
4 Keystone Habits
#1 - Make a task list before bed
This is a way to not only wake up easier, but also a way to have a plan for the morning which will set your day in motion for your best day ever. What to list? I have a little notebook I use everyday that I write down just what I will do before breakfast.
An object in motion stays in motion, and getting moving is the key to staying moving. For example, this morning mine says:
- 5 am alarm
- Drink Nektar and Machine Greens in 32oz water
- Take a contrast shower
- Email plus drink Ritual AM
- 20 minutes cardio on treadmill
- Breakfast with family
The act of writing this down right before bed will give you a reason to wake up. Trust me on this, all of you with issues waking up will find it exponentially easier to drag your butt out of bed with this simple hack.
And studies have shown these steps will help:
- Aid recovery
- Stimulate senses
- Relieve aches and pain
- Provide fuel for the brain (Ritual AM)
- Enhance fat loss
- Prevent depression
#2 - Contrast showers
A contrast shower is simply a six minute shower where you do 90 seconds HOT (as hot as you can handle but not burn yourself) followed by 30 seconds as COLD as your shower will go. This will take six total minutes and ALWAYS end on cold.
A contrast shower not only helps with blood flow, recovery, and many other benefits, but can also increase willpower.
According to one study, students with high discipline perform better than those with a high IQ.  Willpower will help you not eat bad foods or overeat, stick to an exercise plan, finish projects at work, be nicer to your spouse and basically makes you better at everything!
Making your bed
Well, for me, admittedly my wife usually makes it but that counts! This seems silly, but there is actually data that shows that people who make their beds are more likely to make more money, enjoy their jobs, own their home, exercise regularly and feel well rested. 
Good morning kiss
I admit, I am a helpless romantic. I have been with my wife for over 20 years and every morning that I am home and not traveling, she will come downstairs (I am ALWAYS up first) and we kiss.
In a relationship, this is a small gesture of intimacy and also sets forth a habit of touch, connection, and this physical gesture can actually help lead to more physical contact, or as Bill Clinton called it - “Sexual Relations” - later on.
You have career stuff in here, exercise and health stuff… So relationship keystones are naturally needed to cap this piece off!
Incorporate these 4 habits into your life and be a better all around person.
Did we miss any? Do YOU have Keystone Habits you’d like to share? Please comment down below and earn reward points for helping people out!
References1) School of Arts & Sciences, www.sas.upenn.edu/~duckwort/images/PsychologicalScienceDec2005.pdf.
2) "Make Your Bed, Change Your Life?" Psychology Today, 16 Aug. 2012, www.psychologytoday.com/blog/brain-candy/201208/make-your-bed-change-your-life.