You’ve probably heard that New Year’s resolutions typically don’t result in a lasting behavior change, and that many don’t even make it beyond week No. 1. Unfortunately, that’s more or less true. Diabetes-related New Year’s resolutions are no exception.
Living with diabetes, like I do, offers so many “opportunities” for making behavior changes because so many behaviors affect diabetes. How well you eat, exercise, sleep, handle stress and follow your medication regimen impacts your health. In other words, there’s always room for improvement. While you might think that making a New Year’s resolution is the perfect way to start, I think not.
I like to promote a different approach to improving diabetes management habits and, for that matter, to making New Year’s resolutions. For one, I think it’s best to avoid the hype of the New Year, and the expectation of making grand resolutions every year on January 1. Instead, try identifying something specific you can focus on in your diabetes management — something that will have a real impact for the better. And, consider saving your “new life” kind of commitment for the spring, which, for me, seems to be a better time for such goals.
[See: How to Make Healthful Dietary Changes Last a Lifetime.]
Whether you’ve made an unsuccessful New Year’s resolution or not, spend a little time over the next couple of months preparing to start a “new life” in diabetes management on the vernal equinox. Here’s how:
1. Track your behaviors.
During January and February, collect data on you and your diabetes management — committing to this can be your New Year’s resolution. Begin keeping a daily record in a diary or journal of all habits that are important to managing diabetes. Record what you eat at each meal, how active you were that day, whether or not you took your medication, how you slept and any blood glucose readings. Keep this record for two months. Try to be accurate ( an inexpensive pedometer is great for measuring activity, or you can use an app on your phone at no extra charge), but don’t overanalyze things. This is a simple commitment that takes only five minutes a day for 60 days. And, you might even lose weight without aiming for it: Studies have shown people who keep daily records of food and activity achieve greater weight-loss results.
[See: 5 Weight-Loss Tricks That Don’t Involve Dieting or (Much) Exercise.]
2. Analyze your data.
In March, start looking for patterns in your recordings — both good and not-so-good ones. Look for differences in the days your blood glucose readings were best, and the days they were a struggle. Think about what you might change to improve your diabetes management, preferably simple things such as not skipping any meals, adding 10 minutes of movement three times each day, getting extra sleep or setting a daily reminder on your phone for taking your medication on time. Take your time — think about it seriously. Consider sharing your thoughts with a registered dietitian nutritionist or certified diabetes educator. The important behavior for success is to review your logs so you can make informed decisions about your health.
[See: The 12 Best Diets to Prevent and Manage Diabetes.]
3. Decide on your resolution.
On March 20, the first day of spring this year, make the commitment to change something for the better — your 2017 resolution. Base your decision on the data you collected, so it’s tailored to you and your routines. Keep it simple — focus on only one or two things. For example, if you notice that you eat less healthy on weekends, recruit a friend or two with whom to cook a meal at home on Saturday or Sunday. Have fun exploring good-for-you recipes and testing out new cuisines, while also enjoying your friendship. A bonus? If you simply continue to keep daily records, you’re already supporting behavior change in an effective way.
More from U.S. News
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Your Diabetes Management To-Do List for the First Months of the Year originally appeared on usnews.com
