Healthy Behaviors

Long lasting healthy habits are within your reach!

Watch how your daily behaviors create your future.

It all starts with an intention..."I want to be healthier" followed by meaning..."so that I can have more energy to enjoy my classes and time with friends" and achieved by small daily behaviors.

Your intentions become reality when you create a combination of Long Term and Short Term goals

Long Term Goals set your destination. It’s important for this goal to be realistic and to be connected to a personal meaning statement that is unique to you.

Daily Short Term Goals are specific behaviors that include details like how and when they will be completed so there is no question what you need to do!

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Examples To Get You Started

Long Term Goals Short Term Goals
“I want to sleep better so that I have more energy to enjoy my life” “I will set a reasonable time to go to bed tonight and make sure that I allow myself time to wind down and relax”
“I want to be more active so that I can improve my health” “After lunch I will take a 20 minute walk”
“I want to get my work done on time so that I can feel calmer and accomplished” After breakfast I will turn off my cell phone and email alerts for 90 minutes”
“I want to experience more happiness in my life so that I can have a closer relationships with my husband and children” “I will practice gratitude by complimenting three people today”

The Caterpilly Behavior Fitness Program can be used for any long term goal that you are having difficulty achieving. Below are some common goals with ideas of daily short term goals to help get you started.

Overall Health Behaviors Healthy Sleep Behaviors Positive Emotional Wellbeing Behaviors Beating Procrastination Behaviors Weight Loss Behaviors
Step 1
  • Walk 20-30 minutes a day.
  • Alternate standing and sitting at your desk.
  • Take medications and vitamins as prescribed daily.
  • Track your steps using a pedometer.
  • Drink water instead of sugared beverages
  • Watch TV only at designated times of the day.
  • Eat a vegetable and/or fruit with each meal and snack.
  • Take the stairs at work.
Step 2
  • Set a reasonable time to go to sleep and wake up each day.
  • Avoid caffeine at least 6 hours before bedtime.
  • Take 30-60 minutes to wind down and relax before bedtime.
  • Don’t clock watch in the middle of the night!
  • Set your alarm to wake you up each morning.
  • Don’t lie awake in bed, get up until you feel sleepy again.
  • Only use your bed for sleep and sex!
Step 3
  • Meditate 10-20 minutes daily.
  • Keep a gratitude journal.
  • Volunteer your time.
  • Exercise 20-30 minutes a day.
  • Communicate with friends and family in person or on the phone.
  • Use a mobile app to practice mindfulness.
Step 4
  • Use a timer to work for 30-40 minutes before taking a short break.
  • Check email only at designated times of the day.
  • Turn off electronic device alerts during work times.
  • Exercise 20-30 minutes a day.
  • Create a daily “task list” in order of importance.
  • Use a timer during times of internet “surfing”.
Step 5
  • Drink a glass of water before each meal.
  • Document your intake in a food journal.
  • Carry a water bottle and sip throughout the day.
  • Brush your teeth after each meal and snack.
  • Only eat while sitting down.
  • Eat a lean protein at each meal and each snack.
  • Measure your portion size at each meal.
  • Prepare your lunch and snacks to bring to work.
  • Use a mobile app to count your calories.

If you have ideas or behaviors that have helped you reach your goals we would love to hear from you!

With intentional, repeated practice of small daily behaviors you can literally build new neural networks in your brain and turn them into solid habits!