Latest / The Kathie Owen Perspective Podcast / 71. Where positive change begins - keystone habits

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71. Where positive change begins - keystone habits · The Kathie Owen Perspective Podcast

• 0:01
  As a certified fitness trainer since 2002, I've become obsessed with behavior modification, especially modification by creating habits.
• 0:14
  I always say, if I can help my clients create healthy habits, then and only then can I teach them the fitness knowledge they need to know to improve their lives.
• 0:27
  Keystone habits from the book, The Power of Habit are the very best way to create healthy habits and create positive change in your life easily.
• 0:40
  Let's discuss Keystone habits in detail.
• 0:45
  You're listening to the Stop the Mind Screw podcast.
• 0:48
  I'm your host, Kathie Owen.
• 0:50
  I've been a certified fitness trainer and certified life coach since 2002.
• 0:56
  I help others transform their lives using the Stop the Mind Screw process On this channel.
• 1:03
  We talk about fitness, having a growth mindset, habits, and even some Reality Transurfing.
• 1:10
  Today we are discussing keystone habits and the key to positive change.
• 1:18
  Let's get into the episode.
• 1:21
  Keystone habits are where positive change begins.
• 1:25
  We have habits everywhere in our lives, but certain routines, i e keystone habits lead to a cascade of other actions because of them.
• 1:38
  What are keystone habits?
• 1:40
  The term is coined by Charles Duhigg in the book The Power of Habit.
• 1:45
  They are habits that produce something of a ripple effect in which one little positive change has the potential to produce other positive changes in all different parts of someone's routine.
• 2:01
  By all accounts, then they appear.
• 2:05
  Like quite handy little things.
• 2:09
  Before you can begin forming keystone habits, you need to understand the habit loop from the book, The Power of Habit by Charles Duhig.
• 2:18
  He believes that three elements make up this habit loop.
• 2:24
  We have the cue and then we have the routine.
• 2:31
  And then we have the reward.
• 2:34
  The habit loop is a neurological loop that governs any habit.
• 2:40
  The habit loop consists of the three elements, a cue, a routine, and a reward.
• 2:46
  Understanding these elements can help in understanding how to change bad habits or form better one.
• 2:55
  Here's an example of this habit loop.
• 2:58
  Think of walking by the break room and you smell coffee coming from the break room, and it prompts you to go pour yourself a cup, a coffee.
• 3:08
  The cue might be your last action walking by and smelling the coffee or even your location.
• 3:17
  You wouldn't have smelled the coffee if you weren't just outside the break room After all.
• 3:22
  That was a habit loop.
• 3:24
  The queue, the routine, and the reward is the cup of coffee.
• 3:30
  Are you on our email list?
• 3:32
  Consider joining us today.
• 3:34
  We offer exclusive weekly stories and content related to fitness, growth, mindset, and habits.
• 3:41
  The hot habit checklist download will have you building healthy, happy habits and no time.
• 3:47
  Bonus content from Kathie's Coaching include a mental diet resource guide and a definite chief aim template and more.
• 3:56
  You can find this at www.kathieowen.com/fitness.
• 4:03
  That's K a t h I E O w E n.
• 4:08
  Hope to see you there.
• 4:10
  Let's get back to the episode.
• 4:13
  According to Duhigg in the book, he says that when researchers look at how people change their habitual behaviors, they find some changes occur.
• 4:24
  It seems to set off a chain reaction that causes other patterns to change as well.
• 4:30
  The power of a keystone habit draws from its ability to change your self image.
• 4:36
  We talked about self image last week?
• 4:40
  I'll have a link to that episode in the show notes and the description.
• 4:45
  Imagine how much easier and more fulfilling your lifestyle could be if you discovered one or two keystone habits that naturally put the rest of your life in place.
• 4:59
  So often we struggle to live the way we want to simply because we don't have the willpower to make different decisions.
• 5:07
  Whether it's having the discipline to eat healthily, the courage to take a risk, or the energy to volunteer more often, or even the drive to perform better at work, we delay these choices.
• 5:21
  Even though we know they are important, simply because we don't have the willpower to make something new happen today.
• 5:31
  Improving your lifestyle and becoming the type of person who has their act together isn't nearly as hard as you might think.
• 5:39
  In fact, you might need just one keystone habit before the dominoes start falling everywhere.
• 5:48
  What are you doing when everything falls into place?
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  And what is your keystone habit?
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  Find it and do more of it.
• 5:58
  Keystone habits offer what is known within academic literature as small wins.
• 6:04
  They help other habits to flourish by creating new structures, and they establish cultures where change becomes contagious.
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  One of the easiest ways to identify and start building Keystone habits is to celebrate and identify your small wins every day.
• 6:23
  Keep a list of small wins throughout your day and at the end of the week, see which ones repeated the most and made you feel good for the longest time afterward.
• 6:34
  Those are your keystone habits.
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  I like to do this in my Notion Journal.
• 6:39
  In fact, simply learning notion and documenting things in my notion Journal became a keystone habit.
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  If you focus on changing or cultivating keystone habits, you can cause widespread shifts.
• 6:56
  Keystone habits make change possible.
• 7:00
  According to Duhigg the importance of keystone habits lies entirely in the fact that they make further change possible.
• 7:08
  He writes, Families who are in the habit of eating together often have kids who get better grades and are more confident.
• 7:16
  People who have the habit of making their bed exercise more regularly.
• 7:24
  Willpower helps people succeed beyond their intentions.
• 7:28
  Other studies have found that people improve willpower in one area of their lives in a gym or with their eating habits.
• 7:36
  Good habits then spill over into other parts of their lives, such as how they manage their money or perform at work.
• 7:45
  Exercising regularly is a habit many of us want to build to get stronger, look better, and stay healthy.
• 7:53
  For many people, this is a keystone habit because when they exercise regularly, they also make healthier eating choices.
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  They procrastinate less, wash their dishes earlier and even use their credit cards less.
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  What triggers a habit?
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  A cue.
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  Time is perhaps the most common way to trigger a new habit.
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  Common morning habits are just one example.
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  Waking up in the morning usually triggers a cascade of habits.
• 8:27
  Go to the bathroom, take a shower, brush your teeth, get dressed, make a cup of tea or coffee, and you got it.
• 8:36
  There you go.
• 8:39
  Here are eight simple keystone habits that can change your life for the better.
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  Having family dinners, family dinners can be enjoyable and productive.
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  Bonus points for putting your cell phones away during dinner.
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  Make your bed every morning.
• 8:56
  Exercising regularly.
• 8:58
  Tracking what you eat.
• 9:00
  Developing daily routines, um, using notion.
• 9:05
  And meditating.
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  And planning out your days.
• 9:09
  Humans are largely consistent and routine, so what you do without thinking is paramount.
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  The interplay between your routines is more powerful than you realize.
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  Your entire life is a combination of your keystone habits, so make them worth holding onto.
• 9:32
  What are you gonna do to build keystone habits and what are you doing this far?
• 9:39
  All right.
• 9:39
  That's my episode for today.
• 9:41
  Thank you for spending part of your day with me.
• 9:43
  If you know someone who can benefit from this episode, please share it with them, and until next time, I'll see you next time.
• 9:51
  Peace out and Namaste.