Today, I want to share a simple idea with the power to transform your health & wellbeing:Â keystone habits.
đź’ˇ What Are Keystone Habits?
Keystone habits are small daily routines that create a ripple effect, positively influencing many other areas of your life. They don’t just improve one thing—they act as anchors that help other healthy behaviours fall into place.
Think of them as “gateway habits” that set the tone for your day, your mindset, and your physical wellbeing.
For me, exercise is my number one keystone habit. If I workout I make better choices about what I eat, have better sleep routines and pay more attention to my mental state.
My second keystone habit is reading. In the evening, there’s a moment after the kids finally go to bed where I plonk down on the sofa. In that moment I will either pick up a book or the TV remote control. If I have the wherewithal to choose the book I will inevitably also do my evening stretching & mobility routine, get myself prepared for the next morning and go to bed earlier.
🔑 Why Keystone Habits Matter for Your Health
Research—and plenty of lived experience—shows that certain habits lead to:
Improved mobility & movement
Reduced stress and tension
Better sleep
Fewer injuries
More energy and focus
In short: the right habits support your body in functioning at its best.
🧩 Examples of Powerful Keystone Habits
Here are a few that I consistently see making a real difference for patients:
1. Daily Movement
Doesn’t have to mean the gym—think walking, stretching, cycling, or a short yoga routine.
Even 10–15 minutes a day can improve circulation, reduce stiffness, and boost your mood.
2. Consistent Sleep Routine
Going to bed and waking up at the same time supports recovery, hormone balance, and mental clarity.
Quality sleep is a foundation of physical health.
3. Meal Planning or Prepping
Reduces last-minute unhealthy choices.
Helps maintain balanced energy and better nutrition.
âś… The Trick? Start Small
The beauty of keystone habits is that you don’t need to do everything at once. Start with just one. Once that habit becomes automatic, others tend to follow naturally.
Ask yourself:
What’s one small change I could make today that might improve more than one area of my life?
đź‘‹ Final Thoughts
Whether you're recovering from an injury or just want to feel your best, understanding and executing your keystone habits can make all the difference.
If you’re unsure where to start, I’m happy to help you identify the right habit for your specific situation—and support you as you build it into your routine.
To your health,
Shane