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 activeChange: 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 changeExamples:

– 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 1-800-DIABETES or visit

diabetes.org

For More Information

Contact your local ADA at1-888-DIABETES to learn about

activities and volunteer opportunities in your community