“Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.” — Charles Duhigg – Writer, journalist – The Power of Habit

This quote comes from Charles Duhigg’s acclaimed book, The Power of Habit, where he introduces the transformational concept of keystone habits. Unlike ordinary habits that shape a single behaviour, keystone habits are foundational routines that, when established, set off a cascade of positive changes across many areas of an individual’s or organization’s life.

Duhigg uses the example of exercise as a typical keystone habit: people who start exercising regularly not only become fitter but also tend to adopt other healthy habits spontaneously. They may eat better, become more productive, reduce risky financial behaviours, and handle social situations with greater patience and resilience. The compounding impact of a single empowering habit triggers a broader pattern of improvement, creating lasting transformation far beyond its original intent.

Duhigg’s research, informed by neuroscience and behavioural psychology, demonstrates that understanding and strategically targeting keystone habits offers a powerful strategy for sustainable change, whether at the personal or organizational level.

 

About Charles Duhigg

Charles Duhigg is a Pulitzer Prize-winning journalist and best-selling author renowned for his work on the science of habit formation and behaviour change. Educated at Yale University and Harvard Business School, Duhigg began his career as a reporter at The New York Times, where he led investigative projects and specialized in business and science topics.

Duhigg’s passion for understanding human behaviour crystallized in his breakthrough book, The Power of Habit (2012). The book rapidly became a global bestseller, praised for demystifying the neuroscience of habits and translating it into actionable insights. Duhigg’s vivid storytelling—drawing on case studies from Olympic athletes, business leaders, and ordinary people—brought academic theories into real-world relevance.
Following the success of his first book, Duhigg published Smarter Faster Better, further exploring performance and productivity. He remains a sought-after speaker and writer who has influenced public and professional conversations about self-improvement, organizational change, and leadership.

Leading Theorists Related to Habits and Transformational Change

The study of habits and behavioural transformation has deep roots in psychology and management. Several theorists and practitioners have significantly influenced the field:

  • William James: One of the first psychologists to systematically study habits, James observed that much of daily life is governed by automatic patterns of behaviour, highlighting the power and persistence of habitual action.

  • B.F. Skinner: A pioneer of behaviourism, Skinner’s research on reinforcement and conditioning illuminated how rewards and cues shape repetitive behaviour, foundational to modern theories of habit formation.

  • James Clear: In Atomic Habits, Clear popularized the compound effect of tiny behavioural changes, building on Duhigg’s framework by showing how incremental habits—if practiced consistently—lead to significant, long-term improvements.

  • Stephen Covey: Author of The 7 Habits of Highly Effective People, Covey introduced the idea of “habit architecture,” emphasizing deliberate practice, reflection, and alignment with deeper values as the path to sustained personal and professional growth.

  • Charles Duhigg integrates and synthesizes this tradition, bringing to light the mechanics of the habit loop (cue, routine, reward) and the strategic value of targeting keystone habits—a concept now central in organizational development, health, and self-improvement.

 

Charles Duhigg’s research and storytelling on keystone habits reveal the disproportionate power of foundational routines—such as exercise—to unlock positive change throughout all aspects of life, providing a practical roadmap for anyone seeking meaningful transformation through the science of habit.

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