Example Good Span
Recently retired
Manuel, you told us you'd like to stay sharp, meet new people and give your days more purpose, so that's where we're starting.
You already eat well, sleep well and stay active every day, and we'll build on what already works.
An example member, not a real person.
A clear picture of where Manuel is today across six connected dimensions: what is already supporting his wellbeing, and where focusing his effort could help most.
Focus nowWorth improvingGoing well
NutritionEating well
You eat well and enjoy cooking for the family.
SleepWell supported
You sleep about seven hours on most nights.
MovementStaying active
You walk every day and garden at weekends.
MindYour focus
Since retiring, your days have less structure and purpose than you'd like.
ConnectionYour focus
You miss the people you used to see at work every day.
PreventionYour focus
You'd like to keep your memory sharp as you get older.
Focus
You'd like support with meeting new people since retiring.
You miss the people you used to see at work every day. Giving your time is a natural way to build new routines and friendships.
What’s already going well
Focus
You'd like support with giving your days more purpose.
Retirement has left your weeks with less structure. Knowing what matters most to you is a first step to shaping them.
What’s already going well
Focus
You'd like support with keeping your memory sharp.
Learning something new keeps your mind active, and regularly stretching it may help keep your memory sharp as you get older.
What’s already going well
We build on these habits instead of asking him to start from scratch.
Two recommended practices to start with, and two more Manuel can add if he has time. Each one is chosen around what matters to him and the time he has.
ConnectionRecommended
01 · Volunteering
Make it work for you
Choose something short, such as a food bank, an animal shelter, a community clean-up or a charity event.
Why this practice
You told us you miss the people you used to see at work. Volunteering is linked with better mood, life satisfaction and wellbeing.
What supports this: Jenkinson et al. (2013)
PreventionRecommended
02 · Learning new skills
Time
About 1 hour a week.
Make it work for you
Choose something new to you, such as an instrument, a language or a craft, and practise it at the same time each week.
Why this practice
You told us you want to keep your memory sharp. Regularly stretching your mind with a new skill may help.
What supports this: Valenzuela et al. (2006), Park et al. (2014)
MindIf you have time
03 · Sense of purpose
Make it work for you
Think about people, causes, values or roles, such as 'being a good parent' or 'protecting nature'.
Why this practice
You told us your days have less purpose since retiring. Knowing what matters most to you is a first step to shaping them.
What supports this: Manco et al. (2021), Cohen et al. (2016)
ConnectionIf you have time
04 · Talking to acquaintances
Time
No extra time: a few words while you are out.
Make it work for you
Try a neighbour, barista or colleague. Keep it simple: ask how their day is going or comment on something you share.
Why this practice
Short conversations with people you see around you, such as neighbours or shopkeepers, can lift your mood and help you feel part of a community.
What supports this: Sandstrom et al. (2014)
A Good Span is a starting point, not a fixed prescription. Each month, Manuel 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.
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 1 hour 30 minutes a week
Month 2 · Build
Keep the practices that are working and, when ready, add:
About 2 hours 30 minutes a week
Month 3 · Refine
Review progress and adjust the practices to fit routines, priorities and experience. If it feels right, add:
About 2 hours 30 minutes a week
Months 4–5 · Deepen
Explore the next practices in the focus areas, building on what’s been learned so far.
Month 6 · Consolidate
Identify the habits that matter most and make them easier to sustain beyond the six months.
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
Or keep going with what’s working. Maintaining a habit that supports wellbeing is progress too.
Newsletter
Ideas for living well, insights from research, stories from our community and updates as The Good Span grows. For members and friends of The Good Span.
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