A diabetes diagnosis brings a variety of life changes that can include everything from getting used to monitoring your glucose numbers to taking new medicines, such as insulin, to changing your diet or exercise habits. Whether you are newly diagnosed with diabetes or have managed it for quite some time, the added stress and unpredictability of diabetes can make it difficult to lower your A1C and spend more time in range. The following tips can help you identify and set health goals for a more successful diabetes management journey and better overall well-being.
Every November, Americans recognize National Diabetes Awareness Month (NDAM) and people and organizations around
the world mark World Diabetes Day on November 14. In 2024, Dexcom and the diabetes community will unite with our new #DiscoverwithDexcom campaign to encourage those with diabetes to set health goals, stay consistent with them and remain motivated to reach them. Our aim is to continue to generate awareness, advocate for people with diabetes and enable them to take control of their health.
Health is wealth, and better health empowers us all. We know a little bit of added momentum can completely change anyone’s trajectory. At any age and any stage, people with diabetes can set out on a new journey to improve their daily lives. This November, we encourage you to change your perception of what’s possible, to be proud of your accomplishments – big or small – and to discover what you’re made of with Dexcom.
It all begins with that first step. Here’s how to begin.
Set SMART health goals for diabetes
Before setting any health goals, talk to your doctor. Everyone’s body is different, and every diabetes journey is different. Your doctor will help you set goals specific to your diagnosis and needs.
Then, use a tried-and-true strategy. The American Diabetes Association, Centers for Disease Control and Prevention and a host
of other health organizations all recommend setting “SMART” goals for health: Specific, Measurable, Achievable, Realistic and
Time-bound.
For example, if you live with Type 2 diabetes and are trying
to lower your A1C:
- Set specific goals to exercise every day for a certain amount of time or add a serving of vegetables to your lunch.
- To make that measurable, add your exercise plans to your daily calendar or add healthier food options to your grocery list, then track your progress.
- To make your goals attainable, plan time to exercise or make a trip to the grocery with a plan in mind to try a specific new recipe with ingredients less likely to spike your glucose levels.
- To make goals realistic, find the extra time you know you’ll have every day to exercise or meal prep and pre-cook options for the week ahead.
- To make goals time-bound, start your exercise or new food choices, then re-evaluate to assess progress and impact after two weeks, one month and 90 days using Dexcom Clarity.*
Dexcom Warrior Siena Ruelas, who has Type 1 diabetes, has used the SMART method for years to set and meet her health goals.
“SMART is an acronym in creating goals, such as being specific in what I want to achieve, measurable in knowing I
can achieve it, attainable in that the goal is realistic to me, relevant in how it is a change I see is needed in my current situation and achieving it in a time frame appropriate for me,” she said. “I have used SMART goals since my college days and believe it is effective to write ideas down physically so you can see and know what you want to achieve. It also is something you can keep posted or have on your phone as a friendly reminder and is universal toward creating any type of goal.”
smart device sold separately
Dexcom Warrior Don Muchow, who lives with Type 1, knows all about setting goals and successfully reaching them. He holds the record for the first run from Disneyland to Walt Disney World (2020-2021) and the Fastest Known Time to run across Texas (2019).
He said the best way to meet goals is to set achievable ones.
“Not that far from what you can already do, but a little bit of a stretch and something you're likely to succeed at,”
he explained. “I think the most important thing, though, is to head into any challenge — and especially health improvement challenges — ready to accept outcomes. Things won't always go your way. That's life! It's not your fault, and you're not ‘noncompliant’ if you make an effort to improve things. Whatever the outcome, try to learn something, and if you learned something, celebrate it!”
Stay consistent with a routine
It’s fairly easy to set a goal, a little more challenging to begin the lifestyle changes to achieve it and difficult to continue with those changes as time passes. Remember, perfection is not realistic. Instead, aim for consistency, and build consistency by establishing
a routine.
A new routine can help you break down your health goals into realistic steps to prioritize in daily life. Keep track of your progress to see your big and small victories and find areas for improvement. Hold yourself accountable but be flexible when you need to be, because life is unpredictable. Find a good support system of family and friends who will encourage you and celebrate your accomplishments. And don’t forget to reward yourself for those accomplishments.
Dexcom Warrior Kelsey Bascom, who has Type 1 diabetes, finds diabetes to be unpredictable, and she can only do so much. But she has also found consistency in the habitual.
“Diabetes loves a routine, so I try to stick to one, which can be hard sometimes when you’re in a creative field
or just life in general” she said. “I give myself certain non-negotiables. I make sure I always have an hour
to either work out or go for a walk. Having some kind
of movement makes such a difference in diabetes management and avoiding insulin resistance. I also try to eat at the same times every day. Yet every day is different, and you can only do the best that you can,
so I try not to be hard on myself if my glucose goes
high or low.”
Muchow is a case in point who has learned to forgive himself when he isn’t as consistent as he’d like to be.
“I don't always stay consistent in hitting my goals,” he said. “But what I do stay consistent with is TRYING to hit those goals, or at least getting up and doing something. If I didn't have time away from work to hit the gym or go for a long bike ride, then I walk around the block after dinner and call it a win. As long as I keep myself honest and get back out there later, I try not to self-judge for inconsistencies.”
Find your “why” to stay motivated
Motivation is key to staying on track. The same self-reflection that helped you figure out what your goals should be can also be what helps you stay motivated. Identify the “why” and remember it to keep your eyes on the prize. The goals you set are to keep you healthy, but they also point to a bigger picture. You want to achieve health goals to better enjoy your daily life, spend more quality time with loved ones, remain active in your hobbies and avoid future life-threatening complications from diabetes. Remembering that is often enough to stay motivated.
Dexcom Warrior Carlos Gonzalez, who has Type 2 diabetes, sets daily goals for his diet and exercise tied to his bigger goal of feeling healthier.
“I stay motivated by knowing eating better makes me feel more awake and alert, and I won’t feel sick when exercising because that’s never fun,” he said. He also uses a daily planner to keep track of his activities.
Bascom’s motivation also comes from a physical feeling she enjoys and cultivates every day.
“The way my body feels when I’m in range really motivates me,” she said. “I have so much more energy, clarity, positivity — all the good things — when my glucose levels are in range, so I try to have that feeling as much as possible. When my levels are high for a period of time, it weighs on me physically and mentally, so I try to do my best to keep it in range as much as I can. The way I feel when I’m in range really motivates me.”
No matter what goals you set, Dexcom is here to help you in your diabetes management journey. For 25 years, we have developed innovative technology that has transformed how people manage diabetes and track their glucose.
Get started on Dexcom G7
*An internet connection is required for users to send their glucose data to Dexcom Clarity via a compatible smart device: dexcom.com/compatibility. Healthcare providers will only be able to view a user’s glucose data if the user elects to share it with them through Dexcom Clarity.
BRIEF SAFETY STATEMENT: Failure to use the Dexcom Continuous Glucose Monitoring System and its components according to the instructions for use provided with your device and available at https://www.dexcom.com/safety-information and to properly consider all indications, contraindications, warnings, precautions, and cautions in those instructions for use may result in you missing a severe hypoglycemia (low blood glucose) or hyperglycemia (high blood glucose) occurrence and/or making a treatment decision that may result in injury. If your glucose alerts and readings from the Dexcom CGM do not match symptoms, use a blood glucose meter to make diabetes treatment decisions. Seek medical advice and attention when appropriate, including for any medical emergency.