Neil Dayus

Thanks to your loyalty card, your supermarket likely knows more about your health than your GP. They'll know how much alcohol you consume, whether you have a sweet tooth, and much more besides, thanks to your buying habits being logged.

They'd be able to have a fair guess at what you're likely to buy in your next shop, since most of us have six to ten recipes that we cycle through. This week, mess with their data and give the algorithm the hiccups by adding one new recipe to your repertoire.

Pick something you love from a meal out, a holiday, or a childhood favourite. Cooking is a superpower, but even super powers can become stale and fall by the wayside in favour of convenience. Find a recipe you're excited to try, put on your favourite cooking tunes, and enjoy making a positive change.

Think of a week, where everything went quite well and you were happy with what you'd achieved. You might have been more active and chalked up more steps than usual, managed to squeeze in your workout time, or had a good week of eating healthy meals. What better example could you want for a template for success than you, yourself having a good week?

Consider why it was a good week, did you do anything differently? Did you plan your meals in advance, schedule workout time, or something else that you had control over?

Using your own examples makes it much easier to build a template for future success, because they often have the solutions to your own biggest roadblocks built in. There's no better example than the best version of yourself.

Scorching hot half term Tuesday, so we were off out early today. A short, shady walk through the trees at Queen Elizabeth Country Park, a spot of adventure park zipline, finished off with ice creams, before heading home for lunch.

Getting the boys moving, having mini adventures, and enjoying being outdoors.

*not pictured, Dad laden down like a pack mule.