2. Eating within 30 minutes of waking

Breakfast like a king, lunch like a prince and dine like a pauper, so the saying goes – and there’s more than a grain of truth to this. After fasting all night, our bodies need to replenish and refuel before we get on with our day. Studies show that eating breakfast is associated with better mental and physical wellbeing, while research also tells us that eating breakfast within 30 minutes of waking can help us sleep better at night.

3. Doing 30 minutes of steady-state exercise

We all know that movement is good for us. The NHS advises all adults aged 19 to 64 do at least 150 minutes of moderate activity each week, and getting some exercise in as soon as we get up (after eating, of course) is a great way to tick this off.

“The 30-30-30 helps establish a routine of exercise into our day,” says Dr Roberts. “For some people, it can be hard to make time for physical activity once the demands of the day kick in. By creating a priority for it at the start of the day, it can help people establish physical activity as a regular routine.”

And the best bit? We’re not talking hardcore HIIT (although if that’s your jam, you do you). Moderate exercise can include everything from swimming, jogging and cycling to simply walking at a pace that elevates your heart rate.

“Thirty minutes of steady-state exercise movement means it can be performed daily without making muscles sore and needing more than 24 hours to repair and recover,” says personal trainer Tej Patel. “You’ll get a great energy and endorphin boost by working out in the morning, and the 30g of protein will help to build lean muscle mass.”

Does TikTok’s 30-30-30 method really work to build new habits?