Learn How to Set Realistic Goals to Manage Your Diabetes

You just found out that you have Type 2 diabetes. Dealing with the knowledge you have diabetes can be stressful enough, but now you need to make changes in your lifestyle to manage the disease. That just adds to the stress.

Your initial inclination may be to make changes that are radical with the hopes of getting your diabetes under control quickly. However, most of have learned that often the more ambitious the goals; the harder they are to achieve. According to some experts, your best chance of success comes if you make your goals SMART. That means your goals are specific, measurable, attainable, relevant, and timely.[1] The more realistic your goals; the more likely you will be able to achieve them.

Your diabetes care team will be helpful in helping you set goals that are realistic and achievable, but most of your diabetes management decisions will yours. Here is where diabetes education comes in. Ask questions to learn how to control your blood sugar levels through the proper foods and meals, exercise, balancing medications and more.

Steps to goal setting

Here are some steps to setting goals you can achieve to manage your diabetes:

Be specific: If your goal is to eat healthier, for example, make specific changes. The American Diabetes Association (ADA) recommends the following “superstar foods” [2] because of their abundance of vitamins, minerals, antioxidants, and fiber. Include them in your meal planning:

• Beans
• Dark green leafy vegetables
• Citrus fruit
• Berries
• Tomatoes
• Fish high in Omega-3 fats
• Nuts
• Whole grains
• Milk and yogurt

Consider impediments: Identify potential impediment to achieving your goals. Once you identify barriers, think of ways to get around them. If your goal is to get more sleep but you enjoy watching television until late into the night, pick programs to watch every week, but make it a point for “lights out” by a certain time every night.

Identify achievable milestones: Instead of one big goal, break down your goals into smaller goals that you can accomplish. For example, if you have not been exercising, do not feel compelled to start walking 5 miles, for example, every day. Start with 2 miles a day for a few weeks and then build up to more. And allow yourself extra time to achieve your deadlines. If you think it will take longer to work up to longer walk, give yourself a buffer to get up to the goal.

Be easy on yourself: Do not be hard on yourself if you fail to meet a deadline. Managing diabetes is not easy and your condition may change over time, which can impact your stated goals.  Also, other issues crop up in your life that affect achieving your goals. For this reason, allow for setbacks and do not let them stress you.

Review your progress: Determine a schedule to review your progress in achieving your goals.

And finally, reward yourself. When you achieve the milestones you set, think of something to do or to gift yourself to celebrate. Buy tickets to a play or a sporting event, treat yourself to a massage, plan a weekend away. Whatever you choose, enjoy it. You deserved it.

[1] Orenstein, Beth W., “How to Set Achievable Goals for Type 2 Diabetes,” Everyday Health, December 3, 2018. https://www.everydayhealth.com/hs/healthy-living-type-2-diabetes/setting-achievable-goals/

[2] “What superstar foods are good for diabetes?” American Diabetes Association (ADA), Accessed May 7, 2024. https://diabetes.org/healthy-living/recipes-nutrition/eating-well/diabetes-superstar-foods