Example Good Span
Busy professional
Maria, you told us you feel healthy, but long days leave little room to switch off, so that's where we're starting.
You already stay active, cook at home and see your friends every week, and we'll build on what already works.
An example member, not a real person.
A clear picture of where Maria is today across six connected dimensions: what is already supporting her wellbeing, and where focusing her effort could help most.
Focus nowWorth improvingGoing well
NutritionYour focus
You cook at home most evenings, but on busy days lunch is whatever's quickest, with 1–2 portions of vegetables and fruit.
SleepYour focus
You sleep about 6–7 hours on work nights, and work thoughts often keep you up.
MovementStaying active
You're active on 4 days a week, for about 40 minutes each time.
MindYour focus
Long days leave little room to switch off, and you often check work messages in the evening.
ConnectionStaying connected
You see friends or family every week.
PreventionPositive foundations
You don't smoke, and you drink alcohol only occasionally.
Focus
You'd like support with switching off after long days.
Work tends to follow you into the evening. Short, regular ways to unwind, and evenings that are fully off, help your mind recover.
What’s already going well
Focus
You'd like support with sleeping more on work nights.
You sleep about 6–7 hours on work nights, and 7 or more is recommended. Putting the day down before bed makes it easier to fall asleep.
What’s already going well
Focus
You'd like support with eating well on busy days.
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 make a real difference.
What’s already going well
We build on these habits instead of asking her to start from scratch.
Two recommended practices to start with, and two more Maria can add if she has time. Each one is chosen around what matters to her and the time she has.
MindRecommended
01 · Slow breathing
Time
About 25 minutes a week.
Make it work for you
Keep your out-breath longer than your in-breath, using an exhale-focused technique such as cyclic sighing.
Why this practice
You told us you find it hard to switch off after long days. A few minutes of slow breathing is a simple, reliable way to unwind.
What supports this: Fincham et al. (2023), Laborde et al. (2022)
SleepRecommended
02 · Bedtime to-do list
Time
About 5 minutes a week.
Make it work for you
Choose something you need to do in the next few days and write it as specifically as you can, for example 'Email Sam the budget by 10am Tuesday' rather than 'work stuff'.
Why this practice
You told us work thoughts often keep you up. Writing down what's next helps you put the day down before sleep.
What supports this: Scullin et al. (2018)
MindIf you have time
03 · Time away from work
Time
No extra time.
Make it work for you
Turn off work notifications for that evening and do something relaxing, social or active instead.
Why this practice
You told us you check work messages in the evening. One evening a week fully off gives your mind real time to recover.
What supports this: Wendsche et al. (2017), Karabinski et al. (2021)
NutritionIf you have time
04 · Balanced plate
Time
No extra time: it fits into meals you already have.
Make it work for you
Good choices include apples and pears, citrus fruits, leafy greens, broccoli, cabbage and salads.
Why this practice
You told us long days mean lunch is often whatever is quickest. One extra portion of vegetables or fruit is an easy place to start.
What supports this: Aune et al. (2017)
A Good Span is a starting point, not a fixed prescription. Each month, Maria 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 30 minutes a week
Month 2 · Build
Keep the practices that are working and, when ready, add:
About 45 minutes a week
Month 3 · Refine
Review progress and adjust the practices to fit routines, priorities and experience. If it feels right, add:
About 1 hour 10 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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