Have you ever decided to make changes in how you care for your diabetes and everything goes really well for a few days, but then you gradually go back to your old way of doing things? If so, you are not alone. Many people find that sticking with change is harder than making the change in the first place. But, you can learn how to change this pattern. First, find out why you are having trouble sticking with your new routine. Then, think about how to fix the problem—one step at a time.
For starters, remind yourself why you made the change in the first place. Perhaps your motivation was to be able to play with your grandchildren or dance at your daughter’s wedding. Write down the list of reasons why you wanted to make changes. Keep the list where you’ll come across it frequently. This reminder may be enough to keep you going when the going gets tough.
If a reminder list doesn’t work, think about why you are having trouble. The more clearly you are able to figure out the problem, the better your solution will work. Ask yourself the questions from the “On Track Check-Up” box below.
What do your answers tell you? What makes it hard or gets in your way, even though you have made up your mind? Do you feel as though you have to give up more than you gain? It’s hard to stick with a change if you do not see any benefit or if the benefit is not immediate. For example, the benefit of exercise may be to live a longer, healthier life. But that does not always help when you are busy today and there are other demands on your time. It’s true that making and sustaining change is easier if you get the help and support of others. But you are more likely to stick with changes when you make them for yourself and not for your spouse, family or health care provider. One of the keys to long-term behavior change is that it needs to come from within you. Others can be your inspiration, but you need to be motivated for yourself.
It also helps to recognize the situations that are problems for you. Many people find that they do really well with healthy food choices and meal planning, until they get stressed or depressed. If you know that stress is a trigger for you to overeat, then you can learn other ways to cope. These may include talking with a friend, taking a walk, reading or watching TV.
Once you figure out what causes you to get off track, it is easier to come up with solutions. Write down anything that comes to mind, no matter how ridiculous it may seem. If you have trouble coming up with ideas, ask people around you what they have done in similar situations. Get rid of ideas that are not realistic, then look at all of the other possible options. Do any appeal to you? Do any seem like they might work? Remember, what did not work in the past might work for you now.
Once you figure out which idea will be more helpful for you, try it out. Did it work? If not, do not think of yourself as a failure. Instead, ask what you learned about what you did and about yourself. Go back to the list of questions below. See if you can figure out the problem. Then, try a new option and see how it works. Keep trying until you find a way that will work for you. Making and keeping up changes in your life and caring for diabetes on a daily basis does not happen magically or even through will power. Instead, it is a matter of figuring out what might work, giving it a try and then learning from each experiment.
On track check up
- What is the hardest part about staying faithful to my plan for making changes?
- Given all of the other priorities in my life, how important is the one I have chosen?
- What am I giving up by making these changes?
- What am I gaining from making these changes?
- Are people around me helping or holding me back? Am I making these changes for myself or for someone else?
- Are there certain situations that make it particularly difficult to stick with these changes?
