We yu bigin yu de, yu kin du sɔm tin dɛn we yu nɔ tink bɔt dɛn, nɔto so? Fɔ ɛgzampul, fɔ brus yu tit jɔs afta yu wek na mɔnin, fɔ mek wan kɔp ti, ɔ fɔ tay yu sit bɛlt we yu go insay di motoka. Wi kin du dɛn tin ya we wi nɔ de tink bɔt dɛn, bɔt na bikɔs dɛn dɔn bi wi abit. Fɔ tɔk klia wan, na dɛn tin ya wi kin kɔl "habits". If yu na pɔrsin wae de liv wit shuga, ɔr fɔ tɔk bɔt mɛrɛsin , Dayabitis Mɛlitus , den fɔ gɛt sɔm gud abit dɛm lɛk dis kin mek big difrɛns ɛn mek yu layf izi pasmak. Lɛ wi tɔk bɔt dis simpul wan ɛn wit pɔlitiks.
Wetin rili na dis ‘abit’?
Fɔ tɔk am simpul wan, abit na akshɔn we wi nɔ kin no, klos to ɔtomɛtik wan, we wi gɛt sɔntin we de sho se wi gɛt sɔntin fɔ du wit am. Wi tink se ɔl di tin dɛn we wi de du na bay wilful ɛn na bay wilful. Bɔt di tru tin difrɛn. Risach dɔn sho se na 43% pan di tin dɛn we wi kin du insay wan de, na bikɔs wi gɛt abit, we wi maynd de ɔdasay.
Tink bɔt aw dis gɛt pawa! If yu gɛt gud abit fɔ gɛt wɛlbɔdi, yu nɔ go nid fɔ wok tranga wan fɔ mek yu kɔntinyu fɔ gɛt am. Ivin if yu nɔ intres igen fɔ wan ɔ tu dez, i go apin bay insɛf.
Dis na wan pan de bɛst strateji wae wi kin yuse fɔ mɛn wan sik wae de kam fɔ lɔng tɛm lɛk dayabitis. We yu mek gud it ɛn ɛksesaiz bi pat pan yu layf, fɔ kɔntrol dayabitis go bi wok we yu de du ɛvride pas fɔ bi lod.
Risach dɔn sho bak se fɔ gɛt wɛlbɔdi abit kin bi strɔng abit we yu de du am ɔltɛm fɔ lɛk tu mɔnt so. De impɔtant tin na dat de abit nɔr de brok jɔs bikɔs yu mis wan de. So nɔ wɔri. Fɔ ɛgzampul, lɛ wi se yu mek am abit fɔ it wan frut ɛvri mɔnin afta yu dɔn it brɛf. Afta sɔm tɛm, yu go mɛmba fɔ it wan frut afta yu it brɛf.
Aw fɔ bigin wan nyu gud abit?
Okay, naw yu go mɔs de tink se, "Aw a go bigin fɔ gɛt gud abit lɛk dis?" I nɔ at lɛk aw yu tink. Na sɔm simpul tin dɛn we yu go du fɔ ɛp yu.
1. Mek wan klia plan
Fɔs, tink bɔt wetin mek yu de mek dis chenj . Aw yu layf go bɛtɛ wans yu dɔn mek dis abit? Sɔntɛm na sɔntin lɛk, "A want fɔ gladi wit mi pikin dɛn fɔ sɔm ia mɔ," "A want fɔ kɔt mi mɛrɛsin," ɔ "A want fɔ bi mɔ aktif." Ilɛk wetin na yu rizin, rayt am pan smɔl pepa ɛn stik am usay yu go si am ɛvride. Fɔ ɛgzampul, nia di miro ɔ na frij. Dis go gi yu wan boost we yu fil bad.
2. Sɛt wan ‘SMART’ gol
Neks, mɛmba di big gol we yu want fɔ rich, ɛn pik wan smɔl, simpul abit we go ɛp yu fɔ rich am. Dis na di say we di SMART we go ɛp yu bɔku. Dis min se yu gol fɔ gɛt dɛn fayv kwaliti dɛn ya.
| SMART lɛta we dɛn rayt | Minin | Wan ɛgzampul we gɛt fɔ du wit dayabitis |
|---|---|---|
| Patikyula | Di gol fɔ rili klia. | Insted fo se "A de eksasaiz," se, "A de waka fo 15 minit fo awa afta dina evride." |
| Dɛn kin mɛzhɔ am | I fɔ pɔsibul fɔ no aw dɛn dɔn rich di gol. | "A de drink 8 botul wata fo wan de." (I kin kɔnt) |
| Achievable (we pɔsin kin ebul fɔ du) . | Di gol fɔ bi rial tin. Nɔ ɛkspɛkt big tin dɛn wan tɛm. | I bɛtɛ fɔ mek pɔsin we nɔ ɛva waka bigin bay we i se, "A go rɔn fɔ wan awa ɛvride," pas fɔ se, "A go waka fɔ 10 minit ɛvride." |
| Fɔ du wit | Dis abit fɔ gɛt fɔ du wit yu big gol (dayabɛt kɔntrol). | Pɔsin we drink ti wit tu ti spɔnj shuga se, "A go ridyus di shuga to wan ti spɔnj" na gol we gɛt fɔ du wit am. |
| Taym -bound (we gɛt tɛm frɛm) . | Gi wan patikyula tɛm fɔ dɔn di gol. | "A go de ad som vegtebul fo mai brekfas evride neks mun." |
3. Trak aw yu de go bifo
We yu de rayt bɔt aw yu de du wit yu nyu abit kin bi fayn we fɔ no aw yu de go bifo. Trak aw yu de go bifo na notbuk, kalenda, ɔ fon ap. Fɔ ɛgzampul, put chɛk mak nia ɛvride we yu de go waka. Afta wan ɔ tu wiks, yu go fil proud fɔ yusɛf we yu si dɛn chɛk mak dɛn de. Dɔn bak, tɛl yu padi ɔ yu fambul we yu kin abop pan bɔt dat. I go bi gud rimemba wen dem aks, "A bin go waka tide?"
Sɔm simpul, gud abit dɛm wae de ɛp fɔ gɛt dayabitis
- Fɔ chɛk yu blɔd shuga na mɔnin: Mek am yu abit fɔ chɛk yu blɔd shuga lɛvɛl ɛvri mɔnin we yu wek, bifo yu du ɛni ɔda tin.
- Wok afta yu it: Tek shɔt waka fɔ 10-15 minit afta yu dɔn it men it, mɔ fɔ it lɛnch ɔ dina.
- Drink wata: Ɔltɛm kip wan bɔtul wata wit yu. Drink sɔm wata ɛnitɛm we yu fil fɔ drink drink dɛn we gɛt shuga.
- Snek we gɛt wɛlbɔdi: We yu de go wok ɔ travul, bifo yu it tin dɛn we gɛt gris na do, tek sɔntin frɔm os, lɛk frut, sɔm pis, ɔ yogɔt.
- Fut Chɛk: Pipul dɛn we gɛt dayabitis kin gɛt ɔlsa na dɛn fut. So na fayn abit fɔ chɛk yu fut ɛvri nɛt bifo yu go slip fɔ si if yu kɔt, skrap, ɔ blista.
Nɔ tray fɔ du am wan tɛm. Start wit wan abit. We i dɔn bi pat pan yu layf, go to di nɛks wan. Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it ɔ ɛksesaiz. I go tɛl yu di rayt tin we bɛtɛ fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Abit na tin dɛn we wi kin du we wi nɔ no. We pɔsin gɛt gud abit dɛn, dat kin mek i izi fɔ kɔntrol di sik we dɛn kɔl dayabitis.
- Nɔ go fɔ big tin dɛn wan tɛm, bigin wit wan smɔl, simpul abit.
- Mek yu gol SMART (spɛsifi k, mɛzhɔ, ajɔst, rilevɛns, ɛn tɛm-baund).
- Rikɔd yu prɔgrɛs na buk ɔ kalenda. I go bi big tin we go mek yu gɛt trɛnk.
- Nɔ bit yusɛf fɔ mis wan de. Start bak di nɛks de.
- Ɔltɛm, go to yu dɔktɔ bifo yu mek ɛni big chenj na yu layf.
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