It’s at this point when you can really get down to work by identifying your launch pads and landing pads. Your launch pad, says Bowling, should be a change to your environment that sets you up for success – a stepping stone towards the habit you want to build.

For example, if you want to eat healthier, your launch pad might be prepping your meals ahead of time, so you have food waiting for you as soon as you’re hungry. On the other hand, if you want to start running once a week, you might lay out your clothes the night before and ensure you have the right kit for all weather conditions to stop you from bailing when it’s wet or cold.

On the flipside, your landing pad should provide you with a space to reflect, record and reward your behaviour. “These can be useful in encouraging a habit to continue, as you often feel satisfied that a habit is going well or can motivate yourself to do better next week,” Bowling explains.

Using the previous examples, a healthy eating landing pad might be having a meal plan up in your kitchen that you can ‘tick off’ as you go through the week, while a running landing pad may simply be tracking your runs on Strava. Your landing pad should also involve rewards, Bowling adds – these should be whatever makes you feel good about your progress and drives you to keep going when things feel hard.

Build and maintain healthy habits this autumn using the ‘launch pad’ method