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Managing blood pressure doesn’t require drastic life overhauls. In fact, small, steady changes often work better. Inspired by the book Tiny Habits by BJ Fogg, this guide shows how to build healthy habits by adding more of the good—and gently reducing the not-so-good, one step at a time.
How to Build Better Habits (The “More”)
Healthy habits stick best when they're small, easy, and connected to something you already do. Instead of trying to overhaul your routine, focus on tiny, repeatable actions.
Examples of Healthy “More” Habits:
- More veggies & fruits:
Start by adding one extra serving of vegetables (1 serving = 1 cup of raw, cooked, frozen, or canned vegetables) at lunch or dinner. Pair it with something you already eat. - More exercise:
Keep it simple. After brushing your teeth, do 5 wall push-ups or march in place for 1 minute. - More morning monitoring:
Place your blood pressure monitor on your nightstand as a visual reminder to check it daily. - More good sleep:
Set a tiny goal—turn off screens 10 minutes earlier tonight. Over time, gradually increase.
Pro Tip: Anchor new habits to something you already do (like meals, brushing teeth, or morning routines) so they naturally fit into your day. Later, as the habit feels automatic, you’ll likely find yourself doing it longer or adding even more healthy actions without much effort.
How to Break Unhelpful Habits (The “Less”)
Unhelpful habits—like too much sodium, alcohol, smoking, or stress—can sneak in over time. Rather than cutting them all at once, Tiny Habits suggests making them less convenient or swapping them for something better.
Examples of “Less” Habits to Tackle:
- Less alcohol:
Start by setting a goal to skip one drink a week, replacing it with water or herbal tea. - Less smoking:
Delay lighting up by 5 minutes each time. Use that moment to take deep breaths or stretch. - Less sodium:
Swap one salty snack for a low-sodium option, like unsalted nuts or fresh fruit. - Less stress:
Build in one small pause—try 30 seconds of slow, deep breathing after meals or before bed.
Pro Tip: Make unhelpful habits harder to access (like keeping snacks out of sight) while making healthier options easier to reach. Later, those unhealthy habits will naturally fade as the healthier choices become part of your routine.
Start Small, See Big Changes
You don’t have to do everything at once. Small, simple habits—done consistently—can lead to lasting improvements in your blood pressure and overall health. Start by focusing on one "more" and one "less" habit. Over time, those tiny steps add up to big results. You’ve got this! Message your Care Team for support anytime!