3 Keystone Habits

Hey friends,

I was listening to a recent Mel Robbins episode (I know… shocking!) where she interviewed Charles Duhigg, author of The Power of Habit. I’ve studied habits for years, but I somehow still haven’t read his book—despite it sitting on my shelf.

But one simple idea he shared stopped me in my tracks: keystone habits. These are the habits that create a ripple effect—small practices that, when you do them consistently, quietly influence every part of your day.

These “keystone habits” are almost exactly the core practices I teach and lean on myself. It always feels good when the science and the stories line up.

According to Duhigg, the three big keystone habits are:

1. Exercise

Duhigg talks about exercise as a habit that naturally triggers other positive behaviors. People who move their bodies—even for 10 minutes—often:

• eat better without trying

• sleep more consistently

• experience increased focus

• feel more motivated to make other positive choices.

  
  

Walking, stretching, dancing in your kitchen—all of it counts.

2. Morning Routine — the “cue” that shapes your entire day

Duhigg explains that habits run on cues—those little signals that start the loop. A morning routine acts like the master cue for everything that follows.

Even the simplest, gentlest routine—like a quiet cup of coffee, 3 minutes of breathing, or simply making your bed:

• lower cortisol

• anchor your mindset

• reduce reactivity

• give you a sense of control before the world makes demands.

  
  

A morning routine is less about doing 27 fancy steps and more about creating a predictable starting point. It gives your brain a familiar pattern so it doesn’t spend energy deciding, debating, or spiraling.

A calm start sets the tone for calm choices.

3. Track Your Progress — because what you measure improves

One of Duhigg’s strongest findings is this: When people track something, they naturally improve it.

Tracking builds awareness, and awareness builds intention.

Whether you’re tracking your steps, moods, meals, spending, gratitude, or goals—it’s the act of looking, shining a light that shifts behavior. Your brain pays attention. You start making micro-adjustments. You feel more in control.

And here’s the best part: the tracking can be tiny. A checkmark on a planner. A quick note. A single number. A picture. A tally on a Post-it.

When you track your progress, you also build the habit of self-reflection—a core part of life drafting.

Journal Prompts

• How does my mood shift before and after I move my body?

• What story do I tell myself about exercise—and what new story would I like to write?

• What do I want the first 10 minutes of my day to feel like?

• What is one small, grounding ritual that would support the version of me I’m becoming?

• What tends to pull me off track in the morning, and how can I gently remove or reduce that?

• What area of my life feels more manageable when I track it?

• What does tracking teach me about my patterns, needs, or energy?

Affirmations

• Small movements create big momentum.

• Every time I move, I show up for myself.I begin my day with clarity, calm, and purpose.

• I choose a morning rhythm that supports my growth.

• I create space before I respond.

• Awareness is my superpower.

Save the Date!

It's here!!! I'm so excited to announce our first annual planning retreat - Draft Your Year with Pencil and Purpose! This is the perfect opportunity for you to get away to the beach, spend time in reflection and planning, and do the personal work necessary to make your 2026 the best year yet! Dates are January 22-25, with a Thursday evening arrival and departure Sunday morning. This will be for members and other guests. Click HERE for details and the link to sign up!

Office Hours:  Office Hours this month are on Thursday, December 18. This is for Editor's Circle Coaching Members as well as any Guided Revision Coaching Members who would like to touch base between scheduled coaching appointments. HERE is the link to schedule a 30-minute slot

The Weekly Draft: happens every Sunday evening at 7pm at this link. Come prepared to reflect on the past week and draft the upcoming week. It is meant to be a heads down, co-planning time, with me being available to share strategies and/or answer questions. Join me HERE

The Reflection Room: happens every Wednesday morning at 7am. Come as you are—pajamas, coffee, and all—for a gentle check-in, a journaling prompt (or bring your own), and quiet writing time. No camera required. Join me HERE