Mona Lisa’s Lifestyle & Preventive Health Change Handout
 
MONA LISA’S
Behavioral Health and Wellness Coaching & Consulting
 
🌿 LIFESTYLE & PREVENTIVE HEALTH
Small Changes. Stronger Health. A Better You.
Small Steps • Meaningful Change • A Healthier You
 
YOUR HEALTH JOURNEY STARTS WITH ONE STEP
 
Managing a chronic health condition or working toward better health can sometimes feel overwhelming.
Whether you're living with diabetes, heart disease, high blood pressure, or another ongoing health condition, positive lifestyle changes can be built one step at a time.
You don't have to change everything at once.
The goal is progress—not perfection.
 
As your wellness coach, I can support you in identifying realistic goals, building healthy routines, staying motivated, and creating strategies that fit your everyday life.
 
💚 WHERE ARE YOU TODAY?
 
What area of your health would you like to focus on?
☐ Healthy eating
☐ Physical activity
☐ Sleep
☐ Stress management
☐ Weight management
☐ Medication routines
☐ Managing appointments
☐ Preventive health screenings
☐ Blood pressure awareness
☐ Blood sugar management
☐ Heart health
☐ Self-care
☐ Other: __________________________
 
How ready do I feel to work on this?
 
1 2 3 4 5 6 7 8 9 10
 
1 = Not ready | 10 = Very ready
 
What makes this important to me?
 
🎯 CHOOSE ONE SMALL GOAL
 
When we try to change too much at once, it can become difficult to maintain.
Ask yourself:
What is one change that could make a positive difference in my health?
My goal:
My first small step:
I will begin on:
I will know I'm making progress when:
🥗 NOURISH YOUR BODY
Healthy eating doesn't have to mean perfection.
Consider focusing on small, sustainable choices such as:
Adding more fruits and vegetables
Drinking more water
Choosing balanced meals
Eating mindfully
Planning meals ahead when possible
Paying attention to portion sizes
Finding healthy foods that you actually enjoy
One nutrition habit I'd like to work on:
 
🚶 MOVE IN A WAY THAT WORKS FOR YOU
 
Movement can support overall health and well-being.
Find activities that feel realistic and enjoyable.
☐ Walking
☐ Stretching
☐ Dancing
☐ Gardening
☐ Swimming
☐ Strength exercises
☐ Chair-based movement
☐ Other: ______________________
 
My movement goal:
I will __________________________ for __________ minutes, __________ days per week.
 
If you have a health condition or concerns about physical activity, discuss appropriate activity with your healthcare professional.
 
😴 MAKE SLEEP A PRIORITY
 
Rest is an important part of taking care of yourself.
One sleep habit I want to improve:
Something that helps me relax before bed:
 
🧘 MANAGE STRESS
 
Stress can make it harder to maintain healthy routines.
When I feel overwhelmed, I can:
☐ Take slow breaths
☐ Take a short walk
☐ Step outside
☐ Listen to calming music
☐ Talk with someone I trust
☐ Take a short break
☐ Practice mindfulness
☐ Ask for help
 
My favorite way to reset:
 
🩺 BE PROACTIVE ABOUT YOUR HEALTH
 
Preventive care can help you stay informed about your health and identify concerns early.
Consider talking with your healthcare professional about the preventive care that is appropriate for you, including:
 
☐ Routine checkups
☐ Recommended screenings
☐ Vaccinations
☐ Blood pressure checks
☐ Diabetes-related monitoring
☐ Cholesterol checks
☐ Dental care
☐ Vision care
☐ Medication review
☐ Other recommended care
 
One preventive health action I need to schedule or follow up on:
My next step:
 
📝 MY HEALTHY HABIT PLAN
 
The habit I want to build:
Why this matters to me:
When will I do it?
What could get in my way?
How can I make it easier?
Who can support me?
 
🌱 WHEN THINGS DON'T GO AS PLANNED
 
Life happens.
 
You may miss a workout, eat differently than planned, have a stressful day, or lose motivation.
 
That doesn't mean you've failed.
 
Instead, ask:
What happened?
What can I learn from it?
What can I do differently next time?
What's my next small step?
 
You can always begin again.
 
⭐ MY REASONS TO KEEP GOING
 
I want to feel:
I want to be able to:
I am doing this for:
 
When I reach a milestone, I will celebrate by:
 
✨ MY COMMITMENT TO MYSELF
 
Today, I choose to focus on what I can do.
I don't need to be perfect.
I don't need to change everything at once.
 
I will take one small step, learn from the process, and keep moving forward.
 
My next small step is:
 
Date: ___________________
Signature: _________________________________
 
MONA LISA’S
Behavioral Health and Wellness Coaching & Consulting
 
Your Wellness. Your Journey. Your Next Small Step.
Remember:
Small changes can become healthy habits.
Healthy habits can become a healthier lifestyle.
And every journey begins with one step.
This handout is for wellness education and behavior-change support. It does not replace medical care, diagnosis, treatment, or individualized recommendations from a qualified healthcare professional. Individuals with chronic health conditions should work with their healthcare team regarding medical treatment, medications, nutrition, physical activity, monitoring, and preventive care.