Managing Diabetes Learning How to Change Habits

Topics What are the stages of changing habits? What habits can I change? What are the steps to making change?

Stages of Change Precontemplation Contemplation Preparation Action Maintenance

Stages of Change Precontemplation Not ready to or interested in change Think change is too hard Contemplation Thinking about making a change, but not now

Stages of Change Preparation Ready to make the change within a month Made a plan and gathered what you need to carry out the plan Action Started new routine, but are still tempted to return to old habits

Stages of Change Maintenance New routine for more than six months Now a habit

Getting Started What is one of your goals? Some examples: –I’d like to lose weight –I’d like to be more active –I’d like to quit smoking –I’d like to check my blood sugars more often

Getting Started What change would help you reach your goal? Examples: Goal: I’d like to be more active Change: Walk more

Getting Started What stage are you at for this change?  I’m not ready to change right now  I’m thinking about doing it sometime  I might do it in the next month  I’m doing it now  I’ve been doing it for more than 6 months

Fill in your answers:

Not Ready Think about the benefits of the change Examples: –If I walk a half-hour every day how would it help my health? –What effect would it have on my weight?  I ’ m not ready to change right now

Not Ready What part of this change would be hard for me? Example: –Getting motivated to walk so many days a week

Not Ready Why haven’t I made this change before? Examples: –It would take too much time away from my family after work –My feet would hurt

Not Ready Fill in your answers:

Ready to Change Make a Plan that is –Realistic –Achievable –As specific as possible Ask your health care team for help

Your Plan Here’s what I’ll do: Example: –I’ll take a brisk walk 5 days a week for half an hour Here’s when I’ll do it: Example: –I’ll walk before breakfast

Your Plan Here’s what I need to get ready: Example: –I’ll need walking shoes that fit well This might get in the way of my plan: Example: –If it’s raining, I won’t be able to walk outside

Your Plan If that happens, I’ll do this instead: Example: –I’ll go to the recreation center or mall and walk around inside Here’s when I’ll start: Example: –I’ll start my walks on Monday

Your Plan Fill in your answers:

Helpful Hints Use what you learn to change your care plan or to solve the problem. Start over if you need to. Every day is a new chance to do something good for yourself. Ask for the support you need. Many people want to help, but sometimes they don't know how. Tell them what you need.

Helpful Hints Be an active member of your health care team. Ask questions. Be honest about what changes you want and are able to make. Think about your feelings. Be honest with yourself. Exercise, quiet time, prayer, and talking with a friend can help you deal with your feelings. Believe you can succeed -- it helps.

Helpful Hints Remember: it takes time to make new habits, but your patience and persistence will pay off in the long run.

Review What are the stages of change? What habit(s) can you change to better manage your diabetes and be healthier? What steps do you need to take to change the habit(s)?

More Help Diabetes Learning Center For people who are recently diagnosed with diabetes, or those needing basic information. Online at diabetes.org/learningcenter

Diabetes Learning Center

For More Information For more information on diabetes, please call DIABETES or visit diabetes.org

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