Embarking on something new can be exciting, nerve-wracking, hopeful, overwhelming, and refreshing all at the same time. These mixed emotions can sometimes get in the way of even starting. Once this obstacle is hurdled, creating a sustainable lifestyle change is crucial for long-term health and well-being. According to the World Health Organization, chronic health conditions such as diabetes are on the rise, and a focus on lifestyle factors can help put an end to this (1). Sometimes, lifestyle factors are referred to as the controllables in life—they extend beyond genetics and other circumstances outside of your immediate authority. However, “controlling the controllables” isn’t always an easy task. The first step in creating sustainable habits is understanding how this mindset of “controlling the controllables” is beneficial and identifying key areas that are within your personal control, such as where you park your car or packing your lunch instead of eating out at a restaurant. Many blood sugar imbalances that are labeled as “Type 2 Diabetes, Prediabetes, or even insulin resistance” are widely considered “lifestyle diseases,” meaning that simple and sustainable behavior changes can make a world of difference in decreasing your risk factors (11). 

What is “behavior” change? It is simply the culmination of the daily actions and choices a person makes on a regular basis. These types of changes, called action changes, are built upon creating new habits. Let’s dive in. 

Identifying Areas for Change & Building New Habits 

Building sustainable habits means creating routines that you can stick with over the long haul without feeling overwhelmed or causing too much disruption to your everyday life. One major pitfall when people try to change their lifestyle or set new resolutions is going too hard, too fast, which often leads to burnout. But guess what? Research has shown that making sustainable lifestyle changes can really pay off, helping you manage diabetes and other chronic conditions more effectively (2).

For instance, a study published in The Lancet found that making changes to your diet and exercise routine significantly lowered the chances of developing type 2 diabetes (3). So, take a look at your current habits and see where you can make some tweaks. The American Diabetes Association suggests setting realistic and achievable goals to help prevent or manage diabetes (4). If you’re aiming to eat healthier, try incorporating more whole foods and cutting down on processed sugars. A fun strategy is to set up your HealthProgram with your Tula HealthCoach. Your HealthProgram consists of one main goal with two HealthActivities that you do at least twice a week (we call these HealthActivities “2x2s”). Your HealthProgram can help you lay the foundation for new habits. 

It’s also worth noting that research indicates that small, incremental changes, like your goal and 2×2 HealthActivities, are more likely to stick (5). Consistency is key, so using tools like habit trackers (Trackables in the myTula app) or setting reminders can be really helpful in keeping you on track. Plus, having an accountability partner and regular check-ins with your HealthCoach can provide you with the motivation and support you need (6). 

Unlocking YOUR Innate Potential  

Now, let’s delve into four essential areas to focus on in order to overcome the challenges that most commonly influence everyone’s health decisions. 

1. Motivation: How many times have you started working toward a goal feeling extremely motivated and doing great… until you weren’t? New Year’s resolutions are a perfect example—many people hit the gym every day in January, only to find themselves going less and less by February. Having a goal is one thing, but staying motivated over the long term is another challenge when it comes to creating sustainable lifestyle changes. 

When motivation wanes, discipline becomes more important, and having an accountability partner can help maintain that discipline. For example, if you have a workout buddy with whom you’ve scheduled a standing gym session each week, you’re much more likely to show up and not skip your workout. Group fitness classes can have the same effect. Even when you’re not physically with someone, regular check-ins to review progress and remind you of the motivation you had at the beginning—or your “why” for starting this journey—can be just what you need to keep going. This is why many Tula members find their scheduled calls with their HealthCoach, Nurse, and Dietitian beneficial; they provide encouragement, support, and a sense of accountability. 

Sometimes we have to rely on discipline, but it’s always helpful when motivation is reignited! Celebrating small milestones along the way can also boost motivation. These celebrations don’t have to be grand—even acknowledging your progress with a simple reward can reinforce positive behavior and keep you moving forward. 

2. A Growth Mindset: This is essential for overcoming obstacles and maintaining long-term success (7).

This mindset fosters resilience, a love of learning, and a willingness to embrace inevitable challenges. 

To cultivate a  growth mindset, start by recognizing and reframing negative thoughts. Instead of viewing setbacks as failures, see them as opportunities for learning and growth. As you reframe your thoughts, practice self-compassion and understand that progress takes time and effort. Surrounding yourself with supportive individuals who encourage and motivate you can also help you extend kindness to yourself. 

For instance, if you slip up on your diet, don’t sweat it! Analyze what happened, learn from it, and adjust to avoid the same pitfalls. Struggling with your exercise routine? Try different activities until you find something you love.
Embracing a growth mindset can be a game-changer for your health. By viewing each step as an opportunity, you’re more likely to stick with your goals, leading to better health management and a happier you. Plus, this positive outlook can reduce stress and boost your overall well-being. Keep moving forward and celebrate every little victory along the way!  

3. Time Management: “There just aren’t enough hours in the day!”—a feeling many can relate to. Effective time management can take overwhelming thoughts and throw them out the window. While there are many ways to make time management work for you, integrating small new habits into your daily routine can make them more manageable and less overwhelming. 

For example, scheduling specific times for exercise, meal planning, and relaxation can help ensure these activities become a regular part of your day. Using tools like calendars, reminders, and habit trackers can support this integration. The myTula app offers a great tool for this—you can set reminders for your Trackables, making it easier to build these habits. Additionally, breaking larger goals into smaller, manageable tasks can reduce the feeling of being overwhelmed and make it easier to see progress.  

Time management can be one of the harder challenges to tackle—especially in today’s busy world. Try not to take on too much at once. Stick to a few manageable goals at a time, and before you know it, you’ll feel like you’ve added more hours to your day! 

4. Emotional and Mental Barriers: The high demands of society, family, and health can often leave one feeling drained—not just physically, but emotionally and mentally as well. This burnout can be less visible than physical stress but can pose a greater obstacle than many realize. Stress, anxiety, and self-doubt can derail efforts to establish new habits. 

So, the million-dollar question: How do you keep the less visible barriers of emotional and mental strain at bay? One effective strategy is incorporating stress-reduction techniques, such as mindfulness or meditation, into your daily or weekly routine. These practices can help you manage emotions, validate your lived experiences, and consider situations from different perspectives. Practicing self-compassion and understanding that change is a gradual process can also alleviate some of the psychological pressure. 

Where to Start 

It is now clear that many obstacles can arise on the road to making lifestyle changes. However, hopefully, you feel more optimistic about the process and are ready to adopt a growth mindset! Even with this mentality, it can still be challenging to know exactly where to start. Here are some healthy lifestyle suggestions and tips to help you make sustainable changes: 

• Healthy Eating: Adopting a balanced diet rich in fruits, vegetables, and whole grains can significantly impact diabetes management. A study in the Journal of Nutrition found that a diet high in fiber and low in refined sugars helps regulate blood sugar levels (9).
  Tip: Start by gradually replacing refined sugars with natural alternatives such as fruits. Incorporate a new vegetable into your meals each week to diversify your nutrient intake. 

• Exercise: Regular physical activity improves insulin sensitivity and helps maintain a healthy weight. The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity exercise per week for diabetes management (10).
  Tip: Begin with short, manageable sessions, such as a 10-minute walk after meals, and slowly increase the duration and intensity as your fitness level improves. (Hint: Post-meal walks are very beneficial for blood sugar regulation (12)). 

• Mental Health: Practices like mindfulness and meditation can reduce stress, which is beneficial for managing diabetes. Research published in Diabetes Care highlights the positive effects of stress reduction on blood glucose control.
  Tip: Dedicate a few minutes each day to mindfulness practices. Use apps or online resources to guide your meditation sessions until you feel comfortable doing them independently. 

• Sleep: Good sleep hygiene is crucial for overall health. Poor sleep can negatively affect blood sugar levels, so establishing a regular sleep schedule is important.
  Tip: Create a bedtime routine that includes activities such as reading or taking a warm bath to signal to your body that it is time to wind down. Aim to go to bed and wake up at the same time every day, even on weekends. 

Sending Health Your Way!

The Tula Clinical Team

Austin MS, RDN, CSR, LDN, CD
Aubree RN, BSN