Tiny Habits for Better Brain and Blood Pressure
3-part live online workshop with Dr. Shabnam Das Kar
Live Dates
Friday, January 23 and Friday, January 30
Office Hours Feb 6
Time
9:00–10:00 a.m. Mountain Time
Format
Online small-group workshops (no recordings provided)
Reserve Your Spot
Protect Your Brain by Taking Care of Your Blood Vessels
High blood pressure is a leading preventable cause of heart disease, stroke, and dementia worldwide. Yet only a minority of people with hypertension actually have their blood pressure controlled, even when they take medications regularly.
This workshop series brings these two realities together. It is designed for people who want to protect both brain health and blood pressure using practical science-based habits that fit into everyday life.
What This Program Is
Tiny Habits for Better Brain and Blood Pressure is a live, three-part online program where you will learn how small, well-designed changes can support healthier blood pressure, sharper thinking and potentially prevent dementia.
Healthier Blood Pressure
Support blood pressure control over time with strategic daily actions
Potentially Prevent Dementia
Research suggests that up to about 40% of dementia cases may be delayed or potentially prevented by addressing key, changeable risk factors across our lifespans.
You will not be asked to overhaul your life or depend on extreme motivation. Instead, you will design tiny, strategic actions that are easy to do and directly linked to the outcomes you care about.
Why the Tiny Habits® Method?
Most people already know that food, sleep, movement, stress, and medications matter. The gap is not in information. The gap is in making changes stick.
The Tiny Habits method, developed by Dr BJ Fogg PhD who is the head of the behaviour design lab at Stanford University.
Why It Works
No Extreme Motivation or Willpower Required
Does not depend on high motivation or willpower
Fits Real Life
Starts with small actions that fit into your daily routine
Builds Success
Focuses on feeling successful, which wires habits into the brain
Individualized
You will learn how to create habits that are individualized to you.
Who This Program Is For
This program is for you if any of these apply. You do not need any prior knowledge of the Tiny Habits® Method. Everything will be explained in clear, simple language.
1
Blood Pressure Concerns
You live with high blood pressure or have been told it is "borderline"
2
Brain Health Focus
You are concerned about memory, thinking speed, or long-term brain health
3
Seeking Direction
You feel stuck between medical appointments, not sure what to change next
4
Science-Based Approach
You prefer practical, science-based strategies rather than generic advice
5
Realistic Methods
You want a structured way to build habits that respects how life actually works
What You Will Take Away
High-Impact Behaviours
A short list of behaviours tailored to your situation
Custom Habit Recipes
Several complete Tiny Habits "recipes" you have written for yourself
Realistic Plan
A simple plan to practise these habits over the following weeks
Growing Confidence
More confidence that you can influence your numbers and protect your brain, step by step

Important: This program is educational and is not a replacement for medical care. You will continue to work with your healthcare provider.
What Is Included
Three Live Workshops
  • Friday, January 23 – 9:00 a.m. Mountain Time
  • Friday, January 30 – 9:00 a.m. Mountain Time
  • 60 minutes each session
  • Friday, February 6- 9:00 a.m. Mountain Time (30 minutes)
01
Live Exercises
Guided exercises to help you choose and design your own Tiny Habits
02
Group Q&A
Group Q&A in each session
03
Practical Application
Time at the end of each workshop for practical questions about applying Tiny Habits to your situation
There are no one-on-one consultations included in this version of the program.
Workshop 1 – Design Your Brain and Blood Pressure Habit Map
In the first session, you will connect the dots, learn the Tiny Habits framework, identify your personal leverage points, and create your first Tiny Habits recipes.
You will leave Workshop 1 with a plan of Tiny Habits to experiment with over the week.
Between Sessions – Practise in Real Life
In the week between January 23 and 30, you will practise your Tiny Habits in the context of your real life. This real-world experience will be the foundation for refining your plan in Workshop 2.
What You'll Do
  • Practise your Tiny Habits in the context of your life
  • Troubleshooting by email
  • Make brief notes on what you observe (no complex tracking required)
Workshop 2 – Refine, Strengthen, and Plan Ahead
Review Experience
What worked well for your brain and blood pressure habits. Were there any challenges?
Extend Your Plan
Explore how to grow from tiny steps to more substantial routines. Protect against common obstacles.
Clarify Next Steps
Decide what you will focus on first. Identify when you will review progress and what "success" looks like.
Workshop 3 - Come with your questions and celebrate your wins
Learn about next steps and how you can continue to sustain the momentum.
Practical Details
Dates and Times
Friday, January 23 – 9:00–10:00 a.m. Mountain Time
Friday, January 30 – 9:00–10:00 a.m. Mountain Time
Friday, February 6 – 9:00–10:00 a.m. Mountain Time
Location
Live online video (link will be sent after registration)
Recordings
To protect privacy no recordings will be shared. Please register only if you can attend live.
What You Need
  • Internet-enabled device (computer, tablet, or phone)
  • Pen and paper for notes and planning
About Dr. Shabnam Das Kar
Dr. Shabnam Das Kar, MD, is a physician trained in Functional Medicine, a certified Tiny Habits® coach, and focused on brain health and hypertension. She works at the intersection of blood pressure management, brain health and cognitive wellbeing, and behaviour change.
Her work combines medical science with practical behaviour change techniques so that people can move beyond information overload and translate knowledge into sustainable actions that support long-term brain and heart health.
Frequently Asked Questions
Is this suitable for "borderline" blood pressure?
Yes. Many people join because they have borderline or slightly raised readings and want to protect their brain and heart earlier rather than later.
Can I attend without memory problems?
Yes. The focus is on keeping the brain as healthy as possible over time. Supporting blood pressure, sleep, stress, and daily movement is helpful even if you currently feel well.
Will you change my medications?
No. This is an educational program. I will not adjust prescriptions or provide personalised medical treatment.
Will sessions be recorded?
No. Recordings will not be provided. The program is designed as a live, interactive experience.
Are individual consultations included?
No. There are no one-on-one sessions included in this program. Individual work can be discussed separately, subject to availability and licensing rules.
Do I need a home blood pressure monitor?
It is helpful, especially if you already have high blood pressure, but it is not mandatory to attend.
Ready to Support Both Your Brain and Your Blood Pressure?
If you would like a way to build habits that protect your brain and improve blood pressure, this program is for you.
Take the first step toward lasting change.
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