Motivation and diabetes don't always go hand in hand, and according to the CDC, diabetes distress can affect up to 50% of individuals living with the condition. This can make it difficult to stay positive and proactive with diabetes care, which can lead to a greater risk of complications, negative thoughts about the condition, and even withdrawal from friends and family. However, there are several ways to create positive long-term motivation to help you stay on track and enjoy a healthy life. To inspire you, we've put together some of the most important tips for staying motivated when living with diabetes.
12 Tips to Stay Motivated and Manage Your Diabetes Effectively
At some point, you may face challenges finding the motivation to manage your diabetes. It's normal, but it is important to stay accountable and learn how to channel intrinsic motivation and foster gratitude to fuel positive actions. To help you achieve long-term success and overcome roadblocks, here are some tips to stay motivated and manage diabetes daily.
1. Get Educated About Managing Diabetes
Understanding the ins and outs of managing diabetes is one of the best ways to stay motivated, as it can help you maintain control of the condition. The more you know, the more equipped you'll be to make good decisions supporting type 1 or type 2 diabetes. Start by learning basic information about insulin and how diet and exercise can help you stabilize blood sugar levels.
Diabetes education is constantly evolving with updates in technology, medication, and new research on lifestyle habits. Staying up-to-date with what's happening is a great way to stay empowered and change your diet or routine based on new findings. Just always make sure to speak to your doctor before altering your current management plan.
2. Work with Your Doctor to Create Goals
It's easy to lose motivation when you set impossible standards. Instead, work with your doctor or diabetes team to create goals that can actually be achieved. Then, break big goals into smaller ones with clear action items and measurable outcomes. When you achieve smaller milestones, it can help foster intrinsic motivations and a sense of accomplishment that may help you gain the traction you need to keep going.
3. Find a Team of Diabetes Specialists
Another key aspect of motivation is having the right team behind you. You deserve diabetes specialists who consider both your physical health and emotional well-being, so don't settle for anything less than that. If you start working with a nutritionist or endocrinologist and don't think it's a good fit, try someone else. If you’re limited within your network, it’s okay to work with the doctor you get along with best and keep the rest of your team as “consultants.”
4. Build a Diabetes Support System
Managing diabetes can feel isolating at times, but you don’t have to do it alone. Building a strong support system is crucial for staying motivated and optimistic as you navigate changes and struggles associated with diabetes. Your support system can include friends, parents, siblings, members of the community, or individuals in a local diabetes support group. The key is being able to get inspiration and encouragement to stay on top of your diabetes management plan. If you don't have a local chapter, consider joining an online diabetes support group where you can share experiences, tips, and advice.
5. Make Lifestyle Changes Gradually
When managing diabetes, it’s easy to get overwhelmed by the number of changes you may need to make. Rather than attempting a complete lifestyle overhaul overnight, take small, gradual steps toward your goals. Start by making one dietary change, such as incorporating more vegetables into your meals or committing to a short daily walk. Once they become habitual, add another.
These small changes can build up over time, creating a sustainable routine that supports your overall well-being. Plus, gradual changes are easier to maintain and can help you stay motivated as you see steady progress without feeling overwhelmed.
6. Create a Healthy Routine
While some people find routines boring or monotonous, plenty of research about their effectiveness exists. Routines help you take out the mental stress of deciding what to do. They can make small, healthy actions become subconscious habits that don't require much effort. Of course, your routine will depend on external factors such as your job, social life, and any familial obligations. Still, routines are important when making diabetes more manageable, so try your best to set them up.
7. Find an Exercise Buddy
One of the best ways to stay accountable is to find a workout buddy who supports your goals. This way, you can schedule things together and view exercise as more of a social activity rather than a chore. Plus, having a friend to help you work towards a goal can make the reward of achieving it even more fun. Try group classes in your area, go on a daily walk together, or start a challenge to encourage each other to exercise a certain number of days a week.
8. Choose Activities You Enjoy
Forcing yourself to engage in activities you don't enjoy doesn't work. Eventually, you'll get bored or lose motivation along the way. Instead, try to find activities that make you happy. This can make a huge difference in your ability to make time for exercise throughout the week. It would help if you also tried to mix up your routine every now and then. Changing the type of physical activity you do can help keep you excited about moving your body.
9. Track Your Activity
Another great tip is to track your daily activity. This can help you stay accountable and see how your exercise habits affect your blood sugar levels. Try to record your activities every day and include the duration, intensity, and blood glucose readings before, during (if necessary), and after. Understanding how moving your body affects your blood sugar can be a huge motivator to maintain a healthy exercise routine. If you enjoy data, consider getting a fitness tracker to create even more measurable goals.
Tracking things (i.e., carbs, fiber, sugar) can also help you see patterns. It can show you days and times when you might be less motivated to work out or eat healthy. Over time, you can make adjustments to help you reach your goals and create a more enjoyable schedule.
10. Address Struggles
People with diabetes may notice different types of negative self-talk, which can decrease motivation. Labeling and having an all-or-nothing mentality can all lead to issues with self-care. Instead, it's important to recognize these behaviors and try to stay positive. Remember that making improvements takes time, and goals are achievable despite setbacks. Everyone has bad days, and it’s important to give yourself permission to be imperfect. Reset and try to get back on track tomorrow.
If you're having trouble with maintaining positive self-talk, talk to your healthcare team about how to change your approach and address any mental struggles. Your doctor may even recommend speaking with a mental health professional to help you learn how to celebrate your successes and overcome any instances of diabetes distress.
11. Use Technology as a Resource
In today’s digital age, technology can be a powerful tool in managing diabetes. There are countless resources at your fingertips, from continuous glucose monitors (CGMs) to smartphone apps that track your diet and exercise. These tools can help you monitor your blood sugar levels, remind you to take your medications, and even connect you with others in the diabetes community for support.
While it can take some time to adjust to new technology, try to take advantage of these innovations to streamline your diabetes care and make it more convenient than ever. However, remember to use technology as a supplemental tool. It should never be used as a replacement for medical advice and check-ins with your healthcare team.
12. Celebrate Achievements
Finally, don’t forget to celebrate your achievements, no matter how small they may seem. Managing diabetes is a continuous journey, and you should be proud of every step you take throughout. Be thankful for the wins and acknowledge your progress every day. Whether lowering your A1C levels or moving your body seven days out of the week, short- and long-term goals can help motivate you and give you a “why.” Celebrating these milestones can also boost your confidence and reinforce the positive behaviors you’ve been cultivating. Over time, these little victories will help maintain your motivation and remind you that you can successfully manage your diabetes and keep your A1C levels stable.
For more information on diabetes supplies and educational materials, sign up for Byram Healthcare’s Caring Touch At Home™ Program. The Caring Touch At Home™ Program combines convenience, affordability, and choice to deliver extensive service and support to people with diabetes.
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