Moving more 5 min
WHEN I finish dinner, I WILL walk for 5 minutes.
A short walk after eating can help your body use the sugar from the meal.
ViberSteps™ · free
Knowing what to do isn't the hard part. Doing it is.
ViberSteps™ turns health advice into one small behavior, attached to a moment you already have. No program to keep up with, no streak to break.
One ViberStep
WHEN I finish dinner, I WILL walk for 5 minutes.
WHEN I put my feet on the floor in the morning, I WILL check my blood sugar before coffee.
WHEN I put food on my plate, I WILL fill half of it with vegetables first.
WHEN I brush my teeth at night, I WILL take my evening medicine.
One behavior. One moment. That's the whole step.
The method
Three parts. That's all a ViberStep is.
Big goals like "eat better" or "move more" are hard to start. A ViberStep shrinks the goal until it's easy, then ties it to something you already do every day.
1One moment
Pick something you already do every day, at about the same time. It becomes your reminder.
Not this: Sometime after lunch
This: When I finish dinner
2One behavior
Choose one action you can see yourself doing. Not a goal, an action.
Not this: Exercise more
This: Walk for 5 minutes
3Small enough to keep
So small you'd do it even on a bad day. You can grow it later, once it sticks.
Not this: Walk 45 minutes daily
This: Walk to the end of the street
The formula WHEN I a moment I already have, I WILL one small behavior.
Examples
Example steps
Moving more 2 min
WHEN I wait for the kettle, I WILL do 10 sit-to-stands from a chair.
Strength counts too, and the kettle gives you the moment.
Food 1 min
WHEN I put food on my plate, I WILL fill half of it with vegetables first.
The plate method, one meal at a time.
Food 1 min
WHEN I reach for a soda, I WILL pour a glass of water first.
You can still have the soda. Often you won't want it.
Testing 2 min
WHEN I put my feet on the floor in the morning, I WILL check my blood sugar before coffee.
A fasting reading, every day at the same moment.
Testing 30 sec
WHEN I take a reading, I WILL write it in my logbook straight away.
Numbers you write down are numbers you can learn from.
Medicines 1 min
WHEN I brush my teeth at night, I WILL take my evening medicine.
Two habits linked, so one reminds you of the other.
Sleep 1 min
WHEN I plug in my phone at night, I WILL leave it in the kitchen.
Better sleep helps steadier mornings.
Stress 1 min
WHEN I sit down in the car, I WILL take three slow breaths before I start it.
A pause for your body between one thing and the next.
Make one small step, in about a minute
Pick a moment, pick an action, and read the sentence back. If it sounds too easy, it's the right size.
When — a moment you already have
I will — one small action
Your ViberStep
When …, I will …
Pick one from each row and the sentence completes itself.
Keeping it going
What to do after you start
Days 1–7
Just do the step
Same moment, same small behavior. Don't add more, even if it feels too easy.
Missed a day?
Start again at the next moment
No streak to break. Missing once doesn't undo anything. Do it the next time the moment comes.
Still hard?
Make it smaller
If you keep skipping it, the step is too big or the moment is wrong. Shrink it or move it.
After 2–3 weeks
Grow it, or add another
When it happens without thinking, add a minute, or build a second step on a different moment.
Go further in a group
Living in Control™
Learn with a group and a leader.
Learn more ›
Want a person to help?
Meter + Mentor™
A DCES helps you choose the right step from your own numbers.
Book a session ›
Common questions
Why so small?
Small steps get done on bad days too. Doing a tiny thing every day builds the habit; you can make it bigger once it sticks.
Can I have more than one step?
Start with one. When it happens without thinking, usually after 2–3 weeks, add another on a different moment.
What if I miss a day?
Nothing is lost. There's no streak. Do the step the next time your moment comes around.
Is this a program I have to pay for?
No. Building a step is free. Living in Control™ is HealthViber's group program.
Will a step change my blood sugar?
Some steps, like a short walk after meals, can help. Your testing will show you. Talk to your care team before changing medicines or exercise.
ViberSteps™ are small everyday habits, not medical advice. Check with your care team before changing medication, food plans or exercise, especially if you take insulin or medicines that can cause low blood sugar.