Working towards long-term diabetes management is a difficult, tricky road for everyone. We often go through periods of feeling very motivated to address the challenges of living with a chronic health condition, and times when we want to give up. Building motivation towards managing diabetes is a day-by-day process.
The key to building motivation involves finding an individualised plan that works for you, which may take some trial and error. If you are struggling to find a routine, the tips below may help.
Challenge your inner critic!
The saying is true: we are often our own worst enemy. Most of us engage in negative self-talk on a daily basis without even recognising it. Negative self talk has been shown to reduce motivation.
Examples of negative thoughts include:
“I slipped up on my diet today. I’ve failed again!”
“My blood sugars were higher than normal today. I just can’t do it! I’m never going to get my sugar down!”
If you have experienced these thoughts, the good news is there are many avenues to challenge them. There is a wealth of information online to help recognise and reframe our thinking to be more positive and realistic. Therapies such as cognitive behavioural therapy can be instrumental in helping to explore and fight back against these thoughts, and increase motivation. We don’t have to struggle with negative thinking alone.
Use Technology for Motivation
There are a variety of apps designed to help people manage diabetes. These apps can track your food, exercise, and blood sugar levels, and some offer motivational reminders to keep you on track. Devices like continuous glucose monitors (CGMs) can give real-time feedback, which may help you stay focused on managing your blood sugar levels.
A fitness tracker or smartwatch can help you set and track exercise goals, monitor physical activity, and stay motivated to move. Many of these devices provide reminders to move or celebrate milestones when you reach your goals.
Celebrate Milestones and Achievements
Celebrate achievements, whether it’s sticking to your meal plan for a week or bringing your glucose levels down to a healthier range. Find rewards that don’t involve food, like a new workout outfit, a relaxing bath, or a fun outing with friends.
You might be focused on bigger goals like lowering your glucose levels or losing weight, but don’t forget to recognise the small victories along the way. Maybe you’ve walked 30 minutes every day this week or made a healthy food choice you’re proud of—celebrate those moments!
Learn from Setbacks
Diabetes management can be difficult, and everyone faces setbacks. If your blood sugar is high or you’ve strayed from your meal plan, don’t get discouraged. Instead, use it as a learning opportunity. Reflect on what led to the situation and what adjustments you can make moving forward.
Life happens, and sometimes things won’t go according to plan. If you miss a workout or eat something that’s not ideal for your blood sugar, acknowledge it and move on. The key is not to let one slip-up derail your entire effort.
Build a Support System
It could be a friend, family member, or another person with diabetes. Share your goals and progress, and support each other in making healthy choices.
You might also consider joining a diabetes support group (online or in person). Sharing experiences and learning from others can help you stay motivated. You’ll realise you’re not alone, and the encouragement from others can provide a significant boost.
Stay connected with your doctor, diabetes educator, or dietitian. Regular check-ins with your healthcare team provide professional support and guidance. They can help you adjust your plan when needed, troubleshoot challenges, and celebrate milestones.
Remember Your "Why"
Take time to reflect on why you’re managing your diabetes in the first place. Whether it’s to feel better, avoid complications, improve your energy, or be there for your loved ones, keeping your personal reasons in mind can help you stay motivated during tough moments.
Managing type 2 diabetes is a long-term commitment, but with the right mindset and strategies, staying motivated is entirely possible. Set realistic goals, celebrate small victories, build a strong support network, and focus on the positive health benefits you’re gaining. By making diabetes management a part of your lifestyle, you’re empowering yourself to take control of your health and well-being.