It’s’ important to set goals to control your blood sugar and stay healthy. Try setting one or two goals. Work on them and evaluate how you are doing. Set new goals when you are ready.
| Letter | Meaning | Description |
|---|---|---|
| S | Specific | Clearly define exactly what you want to achieve. “I’ll walk more” is too general. “I’ll walk 3 times a week for 20 minutes” is specific. |
| M | Measurable | Decide how you will measure your progress. For example, you can measure “I’ll eat 3 servings of carbs for dinner 3 days a week;” it’s harder to measure “I’ll eat less bread.” |
| A | Action-oriented | State what action you will do. “Test my blood sugar twice a day” not “lower my blood sugar” which does not say how. |
| R | Realistic | Set goals that are reasonable. “I will lose 5 pounds in 3 months,” not “lose 20 pounds.” |
| T | Time-limited | Set a time limit to achieve your goal, and then check to see if you met your goal. |
Good Ideas
For each goal, write what you will do, and include when, where and how you will do it. Remember to check your progress according to the time frame for each goal.
Here are some examples of S.M.A.R.T. goals:
Exercise
This week, I will walk around the block 3 days a week after lunch for 15 minutes. (check progress daily/weekly)
This month, I will swim 3 days a week at the Fairland Pool for 30 minutes each time. (check progress weekly)
Healthy Eating
This week, I will not drink any soda or juice and replace them with ice water and calorie-free beverages. (check progress daily/weekly)
This week, I will cut back and eat at fast food restaurants only 1 day per week. (check progress daily/weekly)
Stop Smoking
I will join a smoking cessation group by June. I will go to the meetings and follow the weekly recommendations. (check progress weekly)
Blood Sugar Testing
This week, I will test my blood sugar every day after lunch and if it is high I will walk for 10 minutes to bring it down. (check progress daily/weekly)
I will check my A1c every 3 months and if it is not less than 7 each time, I will make an appointment with my doctor to start a new diabetes care plan. (check progress 4 times per year)
Daily Foot Checks
I will check my feet every evening before bed. (check progress daily/weekly)
Lose Weight
This month, I will serve myself smaller portions at lunch every day and not go back for seconds. (check progress daily/weekly)
Medical Exams
I will go to the eye doctor (or dentist) in February and August. (check progress semi-annually)
Medications
This month, I will make a medicine chart and take my medications at the right times every day. (check progress daily/weekly)
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