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Example Good Span

Anna, 45

Textile artist

Anna, you told us you'd like to sleep better, eat better and see your friends more, so that's where we're starting.

You already look after your health checks and make time to read, and we'll build on what already works.

An example member, not a real person.

Starting Position

A clear picture of where Anna is today across six connected dimensions: what is already supporting her wellbeing, and where focusing her effort could help most.

NUTRITION Focus now SLEEP Focus now MOVEMENT Worth improving MIND Going well CONNECTION Focus now PREVENTION Going well Anna STARTING POSITION

Focus nowWorth improvingGoing well

NutritionYour focus

You usually eat 1–2 portions of vegetables and fruit a day, and evening meals are often decided at the last minute.

SleepYour focus

You sleep about 7 hours, but your bedtime moves around and mornings often feel hard.

MovementWorth improving

You walk to and from the bus most days, but rarely do more than that.

MindHabits to protect

You enjoy reading and make time for it at weekends.

ConnectionYour focus

You'd like to see friends more, but weeks fill up quickly and most meals are eaten alone.

PreventionPositive foundations

You don't smoke, drink little and keep up with routine check-ups.

Where your effort will count most

Focus

Sleep

You'd like support with feeling more rested in the mornings.

Your bedtime varies by more than an hour during the week. A steadier rhythm, with some daylight soon after waking, can help mornings feel easier.

What’s already going well

  • Sleeping about 7 hours on most nights.
  • Keeping your bedroom dark and quiet.

Focus

Nutrition

You'd like support with eating more vegetables and fruit, and planning meals ahead.

You usually eat 1–2 portions of vegetables and fruit a day, and at least 5 are recommended. Small additions to meals you already eat can make a real difference.

What’s already going well

  • Cooking at home most evenings.
  • Keeping sugary drinks occasional.

Focus

Connection

You'd like support with seeing friends more often.

Busy weeks mean most meals are eaten alone. Sharing even one meal a week can help you feel more connected.

What’s already going well

  • Talking to your family every week.
  • Staying in touch with friends by message.

We build on these habits instead of asking her to start from scratch.

Your month ahead

Two recommended practices to start with, and two more Anna can add if she has time. Each one is chosen around what matters to her and the time she has.

SleepRecommended

01 · Morning daylight

Get some natural light outdoors soon after you wake up, for 5 minutes, 3 days a week.

Time

About 15 minutes a week.

Make it work for you

Step outside, for example with your morning drink or on your way out. Being outdoors matters more than what you do there, because daylight is far brighter than indoor lighting.

Why this practice

You told us mornings often feel hard. Daylight soon after waking helps set your body clock, so mornings feel easier.

What supports this: Tähkämö et al. (2019), Brown et al. (2022)

NutritionRecommended

02 · Meal planning and home cooking

Plan the next day's meals for 5 minutes, 3 days a week.

Time

About 15 minutes a week.

Make it work for you

Decide what you'll eat for breakfast, lunch and dinner, and check you have what you need. Write it down or add it to your phone.

Why this practice

You told us evening meals are often decided at the last minute. A few minutes of planning makes it easier to cook the meals you want.

What supports this: Ducrot et al. (2017)

ConnectionIf you have time

03 · Shared meals

Share a meal with a friend, family member or colleague once a week.

Time

No extra time: it's a meal you'd eat anyway.

Make it work for you

Any meal counts: a family dinner, lunch with a colleague or breakfast with a friend.

Why this practice

You told us most meals are eaten alone. Sharing even one a week is a simple way to see the people you care about.

What supports this: Holt-Lunstad et al. (2010), Dunbar (2017)

SleepIf you have time

04 · Screen-free wind-down

Put your phone away 30 minutes before bed on 3 nights a week.

Time

No extra time: it changes what you do before bed.

Make it work for you

Switch off the TV and other screens too, and do something calm instead, such as reading a paper book or stretching.

Why this practice

A calmer last half hour before bed can make it easier to fall asleep and wake feeling rested.

What supports this: He et al. (2020), Zhong et al. (2025)

The six-month journey

A Good Span is a starting point, not a fixed prescription. Each month, Anna reflects on what’s working, adapts what isn’t and decides what comes next. New practices join one at a time, once the earlier ones feel familiar.

  1. Month 1 · Begin

    Get familiar with the two recommended practices and find ways to make them part of the week. If there's time, add one or both of the other two.

    About 30 minutes a week

  2. Month 2 · Build

    Keep the practices that are working and, when ready, add:

    • ConnectionCalling instead of textingCall someone you would normally just text for about 10 minutes, once a week.
    • NutritionBalanced plateAdd a portion of vegetables or fruit to one meal a day, 3 days a week.

    About 40 minutes a week

  3. Month 3 · Refine

    Review progress and adjust the practices to fit routines, priorities and experience. If it feels right, add:

    • SleepConsistent sleep timingChoose a regular bedtime and keep to it every weeknight, Monday to Friday.

    About 40 minutes a week

  4. Months 4–5 · Deepen

    Explore the next practices in the focus areas, building on what’s been learned so far.

  5. Month 6 · Consolidate

    Identify the habits that matter most and make them easier to sustain beyond the six months.

  6. After six months · New Position

    Revisit the six dimensions to see how habits and priorities have evolved since the Starting Position, review the New Position with the Pilot and decide what to focus on next.

    Two possible next directions

    • Restful routines could help you build steadier sleep, with calmer evenings and brighter mornings.
    • Shared moments could help you keep friends and family part of your week, around meals, calls and time together.

    Or keep going with what’s working. Maintaining a habit that supports wellbeing is progress too.

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