The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
The best kind of goals to set when you’re trying to optimize your blood sugar are smart goals. Or, more specifically, SMART goals (Specific, Measurable, Attainable, Realistic, and Time-Bound). This is true whether we’re talking about physical activity, sleep habits, or nutrition.
Of course, as we all know, no matter what kind of goals we set, they can be hard to keep. Here are some examples of the kind of SMART goals for exercise, sleep, and nutrition that can keep you moving forward and help you reach your blood glucose goals.
SMART goal for physical activity
One of the most effective ways to manage your glucose levels is through regular physical activity. Setting a SMART goal for your exercise plan can provide structure and motivation. Here’s an example:
Goal
I’ll incorporate at least 30 minutes of moderate-intensity exercise, such as brisk walking, into my daily routine, five days a week.
Why it’s SMART
This goal is specific (brisk walking), measurable (30 minutes), attainable (five days a week), realistic and time-bound. By focusing on moderate-intensity exercise, you ensure that the activity is both effective and sustainable.
SMART goal for nutrition
What you eat can greatly influence your glucose levels. Making thoughtful changes to your diet can help you manage these levels more effectively.
Goal
Starting today, for the next month, I’ll use a glucose biosensor to track how the biggest meal of my day impacts my glucose levels. I’m going to note pre-meal levels and use them to inform decisions about food types and portion sizes and observe post-meal levels to gather insights on my response to various meals.
Why it’s SMART
This goal is specific (tracking the biggest meal), measurable (pre- and post-meal glucose levels), attainable (one month), realistic, and time-bound.
SMART goal for sleep habits
Quality sleep is a must for maintaining healthy glucose levels. A consistent sleep routine that fits your schedule can improve your overall health and help you manage your blood sugar more effectively. Here’s an example of a SMART goal for sleep habits:
Goal
In the next month, I’m going to establish a consistent bedtime routine and achieve an average of 7-8 hours of sleep each night.
Why it’s SMART
This goal is specific (consistent bedtime routine), measurable (7-8 hours of sleep), attainable (one month), realistic, and time-bound.
A few final tips to send you off SMARTer
Be realistic
When setting SMART goals, it’s important to consider what’s already going well and what needs improvement. Be realistic and start small. For instance, if you're not currently active, aiming to run 30 minutes every day might not be feasible. Instead, set a goal you can accomplish and then build on that success. Maybe something closer to I’ll start by walking 10 minutes every day for the next two weeks. Once I meet this goal, I’ll increase it to 20 minutes.
Choose goals that matter to you
Your goals should be personally meaningful and relevant to your health. Consider what motivates you, whether it’s wanting more energy, staying healthy for your family, or simply feeling better every day.
Write down your goals and celebrate your success
Jotting down your goals makes them tangible and helps you stay accountable. You might even consider keeping your goals somewhere visible to remind yourself of what you’re working toward. And when you achieve your goal, don’t forget to celebrate your hard work and dedication.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
