A New Year Plan – guest blog by Dave Phillips

Published by Jo on 17th December 2021

Dave Phillips author of the popular blog 10 Tips for Staying Mentally Well during Covid 19 provides his plan for 2022.  Dave works with his team supporting four adults with autism and learning disabilities at Tresleigh in Grampound Road, between Truro and St. Austell.


New Year Plan

With the New Year nearly upon us I would like to share with you my plan and how I will attack the year ahead. I do something similar each year and I try new things each year as it gives me something to focus on throughout the year.

Step 1 The reset

To give me impetus to challenge and change my day I need to introduce a routine, so this is quite challenging but well worth it. I did it earlier in 2021 and for me it worked to make me stop and take stock then to refocus. Now is the time to reintroduce it back into my daily regime. 


  • Wake 30 mins earlier than usual  
  • Meditate for 3 minutes, this is optional but there are many YouTube videos to give you some ideas.
  • No Social Media for the first 30 mins
  • 1 minute cold shower after your normal shower, build up slowly 









During the day

  • Drink 2 litres of water
  • No processed food, fizzy drinks or alcohol


  • No Social media 30 mins before bed
  • Write down 3 things you are grateful for.  This is not for everyone but try it and see if your day surprises you.
  • Read 20 pages of a book, magazine or listen to a podcast
  • Bed between 10 and 11pm

Here is the good news: it’s only for at least 5 days a week and if it’s just a couple of days that’s fine but try to build up to 5 days.

Remain active and do any form of exercise for at least 20 mins a day, even a short sharp walk will be of a benefit.




Step 2 2022 Goal setting

Let’s be honest most resolutions will disappear within January and it’s the reason I do not do them but set myself simple life goals. 

On January 1st at some stage I will sit with a writing pad and maybe a tipple in a quiet part of the day and think what do I want to achieve for the year? Not the one big change as the resolutions tend to be but a series of fun things to aspire to.

I will then list them and how many will be up to yourself, last year I had around 10. You need to make them achievable and for me to run a marathon would be too far but to run 5 km would be achievable. 

It’s not as easy as you may think to come up with something that you know you will stick to doing. For me I look at what I love to do and build around that. For example get my golf handicap down, walk more, try a new sport or activity. Once I get the juices flowing the rest comes easy.  It could even be spending more time with the family.  It is your plan and keeping the list short will then be the hard part.

Now that is done, what do I do with the information? I put it somewhere prominent and that will be by the door to remind me what I want to achieve each time I head out. It was interesting the other day just to tick off those I achieved and did not beat myself up for those I missed, this is just as important not to be down on yourself. My reasons were medical so they will go on this year.

Last year at the very bottom was the one word Smile as sometimes you need to be reminded life is good and is to be enjoyed.

That is my plan for the new year.

What will yours be?


You can find an excuse


You can find a way