A few days ago, Phil said he’d love a morning where he didn’t have to take the dog for a walk before starting work. It made me think - Murphy actually is my dog! I used to walk him every morning, and I’ve occasionally wished for a morning off too. I was bold and promised to start sharing the early mornings.

Lately, some of my clients have been talking about wanting to become more active - joining the gym, running, Pilates - and their enthusiasm has been contagious. Last month, my neighbour mentioned starting a Couch to 5K programme, and on Thursday, I had my little ‘aha!’ moment: Dog walk + Run = healthier, fitter me, and it gives Phil a break from walking Murphy in the mornings a few times a week. Such a simple thing - how hadn’t I come up with this sooner?! I'd been thinking about exercising more for a while. I do usually walk the hound in the afternoons, so I’m not entirely couch-bound, but I’ve wanted to up my game, as my walks are more of a saunter than a workout.

Suddenly, it felt simple, practical, and achievable. Neuroscience actually explains why this “click” feels so good. My brain had been processing the idea subconsciously, building connections between my goals, habits, and external cues. The aha! moment is a burst of dopamine, which rewards insight and motivates action. By turning the walk into a run, I’m activating multiple neural pathways:

• Endorphins help reduce discomfort and give that natural “feel-good” sensation.

• Dopamine reinforces achievement, making me more likely to repeat the habit.

• Serotonin stabilises mood and helps me feel calmer and more focused.

• Noradrenaline boosts alertness and energy, helping me push through physical effort.

This morning I did it! And I’m already looking forward to Monday, when I plan to do Day 2. Celebrating small wins, visualising future runs, and reflecting afterwards engages the brain’s reward system even more, helping the habit stick.