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13 Years, 1 Habit—Changing my life started simple.
The Power of a Morning Keystone Habit
Ark
May 13, 2025
For the past 13 years, I’ve committed to one simple habit every single morning, and I believe it has contributed more to my mental and physical health than most, if not all, of my other habits. This habit is my morning keystone habit—a small, consistent practice that sets the tone for my entire day. In this article, I’ll explain what a keystone habit is, how it’s transformed my life, and how you can use one to set yourself up for success each and every day.
What Is a Keystone Habit?
I first encountered the concept of a keystone habit at 19 while reading The Power of Habit by Charles Duhigg. Duhigg describes keystone habits as habits that have a disproportionate impact on other areas of our lives. The term comes from the keystone at the crown of an arch—a single stone that holds the structure together. Remove it, and the arch collapses. Similarly, a keystone habit anchors our daily routines, and without it, our days might feel a little chaotic.
Keystone habits have three key characteristics:
They influence how we see ourselves. For example, someone who starts running regularly might begin to identify as a healthy person, which could lead to better eating habits, improved sleep, or even quitting smoking.
They create a chain reaction. These habits spark changes in unrelated areas of life. For instance, making your bed each morning might boost your productivity or sense of well-being throughout the day.
They build willpower. Regularly practicing a keystone habit, like exercising, increases self-discipline not just in that area but in others, such as managing finances, eating habits, or emotions.
In short, a keystone habit reshapes your self-image, triggers positive changes across your life, and strengthens your ability to stay consistent.
My Morning Keystone Habit
Since I was 19, I’ve started every single morning with a walk of at least 1 mile or 2,000 steps—about 20 minutes. I do this before breakfast, before work, before anything else. It’s non-negotiable. While I usually walk outside, I don’t always have to. The beauty of this habit is its variety within structure. I can walk anywhere, in any shoes, in silence, with my husband, or while listening to an audiobook. Sometimes, I even end up jumping in the ocean! The only commitment is those 2,000 steps.
This habit might sound simple—even silly—but that’s the magic. There’s no silver bullet for transforming your life, achieving your goals, or improving your health. It’s the small, consistent practices we do every day that compound into something greater. Over 13 years, this 20-minute walk has reshaped how I see myself. It’s built a deep sense of trust and self-integrity—I know I’ll show up for myself, no matter what.
Why a Morning Keystone Habit Matters
The morning is a powerful time to establish a keystone habit, even if you’re not a morning person. When we wake up, our brains are in a fresh state, thanks to the glymphatic system, which cleanses the brain during sleep. This reset gives us a unique opportunity to start the day with positive momentum. Committing to a small, intentional habit first thing in the morning sets a strong foundation for the rest of the day.
I love walking as my keystone habit because it checks so many boxes:
It gets me outside in fresh air and natural light.
It keeps me moving and active.
It’s meditative, helping me clear my mind.
It’s flexible—I can make it social, introspective, or educational depending on my mood or what I’m listening to.
This simple habit has compounded over time, giving me confidence that I’ll follow through on what I commit to. It’s not just about the walk—it’s about showing up for myself consistently.
A Word from Our Sponsor: Thrive Market
I’d like to take a moment to thank Thrive Market, one of my favorite places to shop for healthy snacks and pantry staples. Thrive Market is a membership-based grocery store that lets you filter foods based on dietary preferences, making it easy to find high-quality, healthy options. They even offer a price-matching guarantee, so if you find an item cheaper elsewhere, they’ll match it.
Some of my go-to travel snacks from Thrive Market include
Instant oatmeal packets for a quick breakfast or snack.
Chocolate IQ Bars, plant-based protein bars with great ingredients.
Dried vegetables for a shelf-stable source of fiber and micronutrients.
Green tea bags for a comforting drink when coffee isn’t an option.
If you’d like to explore Thrive Market’s selection of healthy snacks and pantry staples, visit their website for 30% off your first order and a free gift worth up to $60.
Choosing Your Own Keystone Habit
Your morning keystone habit doesn’t have to be a walk, and it doesn’t have to take 20 minutes. It could be:
5 minutes of journaling or meditation.
A quick stretch or breathwork session.
Reading a few pages of a book.
Stepping outside for fresh air and light exposure.
Making your bed.
Taking a cold or contrast shower.
Avoiding your phone for the first hour of the day.
The key is to choose something approachable yet meaningful—something you can commit to every day. It should feel like a small but deliberate act of showing up for yourself. Over time, this consistency builds integrity and strengthens your “consistency muscle.”
Join the 30-Day Keystone Habit Challenge
If you’re inspired to try a morning keystone habit, I invite you to join me for a 30-day challenge. Pick one positive habit to do every morning—it can be anything that fits your life and feels like a meaningful commitment. If you already have a keystone habit that’s working for you, stick with it. If you want to try something new, go for it!
For the next 30 days, in addition to my morning walk, I’m committing to 5 minutes of freewriting each morning. I’ve always wanted to try this, and now’s the time. If you’d like to join the challenge, share your chosen habit in the comments below. I’d also love to hear about any fundamental habits that shape your morning and your day—I always get so many great ideas from your experiences and routines.
Final Thoughts
The difference between where you are now and where you want to be lies in simple actions, consistently performed over time. A morning keystone habit is a powerful reminder that showing up is the most important part. It doesn’t have to be complicated or flashy—just something you can do day in and day out to build trust in yourself.
Thank you for reading, and I look forward to hearing about your keystone habits and how they shape your days!
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