This might sound like a small thing. But one of the best investments I've ever made in my physical health wasn't a gym membership, a personal trainer, or an expensive piece of fitness equipment. It was a sit-stand desk. Yep – that thing that goes on top of your desk to adjust the heigh of your laptop and monitor so that you can easily shift between sitting standing .

But over the journey I've realised every single time I've pushed through that inertia — it was never as hard as I thought it was going to be. The task wasn't the problem. The feeling was the problem. I'm telling you this because I want you to know that if a habit coach struggles with it — you are absolutely not alone.

Do you remember the foods you used to eat as a kid? I do. I loved getting a giant cinnamon bun at the school canteen - especially on a cold winter's day. I loved going out with my parents for dinner at the local steakhouse and ordering a cheeseburger (before I became vegetarian) and a chocolate mousse for dessert.

The average person has between 60,000 and 80,000 thoughts per day. And research suggests that up to 80% of those thoughts are negative — and up to 95% are exactly the same repetitive thoughts you had yesterday.

Think about what that means. Your mind is running a near-constant loop of negative, repetitive commentary. And most of the time, you don't even notice it's happening.

I had the best night sleep last night.  I was deeply unconscious.  I woke before my alarm.  I feel refreshed and ready for the day!  It felt great. In fact I can’t remember the last time I had such a perfect night sleep.  And that’s that problem! When was the last time you woke up feeling genuinely rested?

I want you to think about your grandmother for a second.

She didn't have a gym membership. She probably didn't own a pair of running shoes. She almost certainly never did a HIIT class or tracked her steps on a smartwatch.

Here's a number that stopped me in my tracks when I first read it.

The average person consumes an extra 300 to 500 calories every single day — without knowing it. That's not from meals. That's not from snacks they planned. That's from the eating they did on autopilot.

When was the last time you sat down to relax — and didn't reach for your phone? Or finished dinner without checking a notification? Or woke up in the morning and gave yourself even five minutes before your eyes were glued to a screen?

What if I told you that something you do every single day — something completely normal, something most of us don't even think twice about — is quietly working against your health?