Mona Lisa’s Behavioral Health Change Handout
 
MONA LISA’S
Behavioral Health and Wellness Coaching & Consulting
🌱 BEHAVIORAL HEALTH & POSITIVE CHANGE
Creating Change That Lasts
Small Steps • Meaningful Change • A Healthier You
CHANGE STARTS WITH YOU
Change doesn't happen all at once.
Whether you're working on your habits, stress, sleep, relationships, confidence, or overall well-being, meaningful change begins with understanding where you are, where you want to go, and what small step you can take today.
You don't have to be perfect.
You just have to be willing to begin.
💚 WHERE AM I RIGHT NOW?
Take a moment to check in with yourself.
What area of my life would I most like to improve?
☐ Sleep
☐ Stress management
☐ Physical activity
☐ Nutrition habits
☐ Time management
☐ Self-care
☐ Confidence
☐ Relationships
☐ Emotional well-being
☐ Other: __________________________
How satisfied am I with this area right now?
1 2 3 4 5 6 7 8 9 10
1 = Not satisfied | 10 = Very satisfied
🌿 WHY DO I WANT TO CHANGE?
Understanding your why can help you stay connected to your goals.
If I make this change, what could improve in my life?
How might this change help me feel?
Who might benefit from the positive changes I make?
Why is this important to me?
🎯 MY CHANGE GOAL
Choose one area to focus on.
My goal is:
Instead of trying to change everything at once, make your goal small, specific, and realistic.
My first small step will be:
I will try this:
☐ Today
☐ Tomorrow
☐ This week
I will know I'm making progress when:
🪴 THINK SMALL
Big goals can sometimes feel overwhelming.
Try breaking your goal into smaller actions.
Instead of:
“I need to get healthier.”
Try:
“I will take a 10-minute walk three days this week.”
Instead of:
“I need to manage my stress.”
Try:
“I will take five minutes each afternoon to breathe and reset.”
Instead of:
“I need to sleep better.”
Try:
“I will create a relaxing bedtime routine.”
What small step can you take?
🧠 NOTICE YOUR THOUGHTS
Sometimes the biggest barrier to change is the story we tell ourselves.
A thought that may hold me back:
Is this thought helpful or unhelpful?
☐ Helpful
☐ Unhelpful
☐ I'm not sure
A more supportive thought I can practice:
Try replacing “I can't” with “I'm learning how.”
🚧 WHAT MIGHT GET IN MY WAY?
Every change comes with challenges.
A barrier I may experience:
What could help me work through it?
Someone who could support me:
If my first plan doesn't work, I can:
A setback is not failure.
It is information that can help you adjust your plan.
⭐ MY STRENGTHS
You already have strengths that can help you create change.
Three strengths I have:
1. __________________________________________
2. __________________________________________
3. __________________________________________
Something difficult I've overcome before:
What did that experience teach me about myself?
🌸 MY PERSONAL CHANGE PLAN
The change I want to make:
My reason for making this change:
My first small step:
When I will take that step:
What might make it easier:
Who can support me:
How I will celebrate my progress:
✨ REMEMBER
You are not required to change everything today.
Give yourself permission to start small.
One choice.
One habit.
One day at a time.
Your past does not determine your future.
You can learn new skills.
You can build new habits.
You can make different choices.
You can begin again.
Change is a process—not a perfect path.
MONA LISA’S
Behavioral Health and Wellness Coaching & Consulting
Your Wellness. Your Journey. Your Next Small Step.
This handout is intended for wellness education, self-reflection, and behavior-change support. It is not a substitute for medical or mental health diagnosis or treatment. If you are experiencing significant or persistent emotional or behavioral concerns, consider speaking with a qualified healthcare professional.