Diabetes Hub: Guide to Managing Diabetes

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Goals

Focus on what is important

Consider different areas of your life
and which of these are important to you

Relationships

Health and physical well-being

Work and career

Personal and spiritual growth

Recreation and leisure

Ask yourself about important areas of your life to consider in helping manage diabetes

Identify the areas of life that are important to you

What are some lifestyle changes you are thinking of making or have made?
How might/ did these changes contribute to important areas of your life?

Setting my goal

Example of healthy eating goal

Step 1: Where do you want to be?

Ask yourself where you are now to set your healthy eating goal

Where I am now:

“I love having fried chicken everyday!”

Ask yourself where you want to be to set your healthy eating goal

Where I want to be:

Manage my weight better
Eat more veggies and less fried food

Know the importance of being healthier to set your goal

This goal is important to me because:

I want to be healthier and look better

Step 2: Set your goal

I will ...

ActionStick to My Healthy Plate
Day/TimeLunchtime on Mondays and Thursdays
LocationAt work
Time periodFor the next 3 months
Start dateFrom 14 January

Step 3: Identify and work around potential barriers

1

What might get in the way
Colleagues suggest having fast food for lunch

What I can do
Suggest to try out eateries with healthier options

Person(s) who can help
My colleague James likes vegetables

2

What might get in the way
I have a particular craving for curry puffs when I’m stressed

What I can do
Unwind in other enjoyable ways, like walking or listening to music

Person(s) who can help
Walk and chat with my neighbour in the evening

3

What might get in the way
There is a stall that sells delicious fried food, on my way home

What I can do
Take an alternative path home

Person(s) who can help
NIL

Complete the handout

How important is it for you to change right
now?

How confident are you that you can make
this change?

Complete the “Setting my goal” handout to set a new goal. Use the importance and confidence rulers to check that the goal is doable. If scores are less than 7, adjust the goal.

Keeping up with my goal

Example of physical activity goal

Step 1: Write down the original goal

I will ...

ActionBrisk walk for 30 minutes
Day/TimeMondays, Wednesdays and Fridays after dinner at 8pm
LocationAlong the park connector
Time periodFor the next 4 weeks
Start dateFrom 18 June

Step 2: Solve the problem

1

What got in the way
I couldn’t get off work on time

How can I work around it?
Do lunchtime exercises or pick a day without 5pm meetings

2

What got in the way
Poor weather

How can I work around it?
Do indoor exercises

3

What got in the way
Low energy level

How can I work around it?
I can sleep earlier the night before or pick a weekend day to exercise earlier

Step 3: Revise your goal

I will ...

ActionDo lunchtime exercises and brisk walk
Day/TimeLunchtime exercise on Mondays
Brisk walk on Wednesdays and Saturdays
LocationOffice gym, park connector
Time periodAnother 4 weeks
Start dateFrom 18 July

Complete the handout

How important is it for you to change right
now?

How confident are you that you can make
this change?

Complete the “Keeping up with my goal” handout if there were any barriers to accomplishing the goal. Use the importance and confidence rulers to check that the revised goal is doable. If scores are less than 7, adjust the goal.

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CONTRIBUTED BY

Ministry of Health