Setting goals to reduce your risk of Type 2 diabetes
When it comes to setting (and achieving) your goals, size and scope really matters. Goals are more achievable when you focus on specific behaviours you want to change or introduce, rather than the end result. Setting ‘mini’ goals also gives you a way to measure your progress. Plus, having a specific goal has been shown to increase performance, compared to a general aim such as ‘I’ll do my best’*.
Make your goals...
Instead of ‘I’ll do more exercise,’ try, ‘I’ll go to the 10am Spin class on Tuesdays and Thursdays after I’ve finished the school run.’
If you’re not a regular runner, don’t aim to start running every day or sign up for a 5k. Instead, schedule a run twice a week, and plan to build up from there.
Rather than aiming to stop a particular behaviour, such as snacking at 10pm, aim to replace it with a new, healthier habit, such as going to bed at 9:30pm and reading.
Reviewing your progress each week gives you an opportunity to celebrate achievements or troubleshoot challenges you’ve faced along the way, which in turn can boost your confidence.
Choose a goal that is specific, reasonable, and active, then put it into action.
*Pearson ES. Goal setting as a health behavior change strategy in overweight and obese adults: A systematic literature review examining intervention components. Patient Education and Counseling 2012; 87(1):32-42.