Make It Last

Research shows that habits form through repetition and cues. Use the habit loop: Cue → Routine → Reward.

Strategies that work:

• Habit stacking: Attach a new habit to an existing one. Example: "After I brush my teeth, I take my blood pressure medication."
• Start small: A 5-minute walk is better than no walk. Build from there.
• Track your progress: Use an app, calendar, or notebook. Visible progress motivates.
• Plan for obstacles: Think through what will happen when you travel, get busy, or feel unwell.
• Forgive setbacks: A bad week does not undo months of good work. Get back on track the next day.

You have completed the Blood Pressure Management course. Now it is time to put it all together.

Your action checklist:

• ✅ Know your target blood pressure number (ask your doctor if you are not sure)
• ✅ Take your medication every day at the same time
• ✅ Eat less sodium, more fruits, vegetables, and whole grains
• ✅ Move your body at least 30 minutes most days
• ✅ Manage stress with breathing, mindfulness, or movement
• ✅ Sleep 7–9 hours per night
• ✅ Limit alcohol, avoid tobacco
• ✅ Monitor your blood pressure at home and log the results
• ✅ Keep all your medical appointments
• ✅ Call 911 if your reading is above 180/120 with symptoms

Remember: small, consistent steps lead to big results. You have everything you need to take control of your blood pressure and protect your health for years to come.