#16: 🔓UNLOCK Secrets to Resolutions that Stick

In this episode of The Balanced Blood Sugar Podcast, Adrienne guides listeners through the process of setting and achieving health goals for the new year. By introducing the concepts of backward planning and SMART goals, she provides a structured approach to help listeners plan their goals using examples like “Lower A1C levels” and “Improve energy.” The episode also offers practical tools for vision planning, such as creating vision boards and utilizing trackers, to support sustained progress throughout the year.

Key Takeaways:

• Backward Planning: Learn how to define your end-of-year health goals and work backward to create actionable quarterly steps.
• SMART Goals: Understand the importance of setting Specific, Measurable, Attainable, Relevant, and Time-bound objectives to enhance success.
• Vision Planning Tools: Discuss various methods like vision boards, goal planners, and tracking tools to visualize and monitor your progress.
• Quarterly Breakdown of Example Health Goals:
  • Lowering A1C Levels
  • Improving Energy Levels

Resources Mentioned:

• FREE Get Started Guide: Kickstart your health journey with our comprehensive guide. Download here.
• Episode 14: How to Hack Your Brain - HERE
• Laying Down the Rails Series: Explore habit training principles inspired by Charlotte Mason. Learn more.
• QUIZ What's Your Blood Sugar Personality? Find out HERE!

Listener Action Steps:

• Reflect on your health vision for 2025 and write the vision, create a vision board or journal entry to solidify your goals.
• Share this episode with a friend or family member who might benefit from structured goal-setting strategies.

Thank you for tuning in! If you enjoyed this episode, please leave a review and share it with others. Let's make 2025 a year of health, balance, and intentional living.

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• Subscribe to The Balanced Blood Sugar Podcast for more tips and strategies to help you manage your blood sugar naturally.
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Thanks for listening!
If you enjoyed this episode, please leave a review and share it with someone who might find it helpful. Let’s help more people balance their blood sugar and live healthier, happier lives!

Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

INTRODUCTION

Opening: “Happy New Year, friends! Welcome back to The Balanced Blood Sugar Podcast. I’m Adrienne, your host, and I’m so excited to kick off 2025 with you. We took a little break to prioritize our self-care and family and friends over the holidays. And I hope you had a wonderful holiday season as well, filled with rest, self-care, and time with family and friends–because taking time to recharge is so important. A now, with a new year, it is the perfect time to reflect, reset, and refocus. But let’s be honest for a moment—how many New Year’s resolutions have we set in the past only to feel defeated by February? It’s not because we don’t want to change; it’s because we don’t set ourselves up for success. So in this episode we’re talking about “progress, not perfection” when it comes to setting goals and resolutions for a healthier 2025. 

You see, most resolutions are too vague, too big, or not actionable. That’s why today we’re focusing on SMART goals and vision mapping—two tools that will help you set realistic goals and create a roadmap to achieve them.

But first, let’s ground this in wisdom from Habakkuk 2:2: 'Write the vision and make it plain...so he may run who reads it.' Writing your vision isn’t just about dreaming big; it’s about creating clarity and focus, so that you can run your race with success. When you make your goals plain and actionable, you’re more likely to succeed…and write them down, you’re more likely to accomplish them.

So here’s what we’ll cover today: how to use backward vision planning to map out your year, SMART goals, and some examples of two key health goals that align with living a more balanced life: lowering your A1C and boosting your energy. I’ll also share tips for creating a vision board or other tools to help you stay on track. So grab a notebook or your favorite journal, and let’s get started!

BACKWARD PLANNING

So let’s talk Backward planning. Backward planning is like reverse-engineering your success. Instead of starting with ‘What do I need to do today?’ you start with ‘What do I want to have accomplished by the end of the year?’ Then you break that big goal into smaller steps that you can tackle each month, week, or even day.

How It Works:

1. Visualize Your Goal: Imagine it’s December 2025. What’s changed? What do you want your life to look like by the end of the year. Maybe you’ve lowered your A1C, have more energy, or feel confident about your health choices.
2. Break It Down: Work backward from your big goal:
   • What needs to happen by September?
   • What about June?
   • What about March?
3. Create Action Steps: For each quarter, list 2-3 specific actions to do that will move you toward your goal.

Let’s say your goal is to lower your A1C by 1–2 points. By December, you want to see those results in your lab work. To get there, you might start by tracking blood sugar before and after meals in January, and making that a habit (remember the Charlotte Mason habit training we discussed in Episode 14 - we’re going to harness that). By focusing on making your actions for each quarter into habits, your quarters will build on each other creating your success snowball.

So then by March, you’re shifting focus to making food swaps based on the blood sugar data you’ve been gathering and eating more protein and fiber at meals. Then by June, you’re can start adding light post-meal walks. And each step builds on the last so that by December - you’ve reached your goals in sustainable, step-by-step manner that focuses on building small habits that lead to big changes.

TOOLS FOR VISION PLANNING

So let’s talk about some tools for vision planning and “writing the vision” as Scripture talks about in Habbakuk

• Vision Board: Create a board with magazine clippings, motivational quotes, and images that represent your goals. Place it somewhere you’ll see it daily.
• Quadrant Planning: Divide a vision board or journal page into four quadrants—one for each quarter. Write your big goal in the center and use each section to outline your steps per quarter so it’s all on one page or vision board.
• Goal Planner: Use a journal, planner or calendar to map out quarterly and monthly action steps.
• Tracking Tools: Download habit trackers to print or apps to monitor progress on daily habits like hydration, meals, or blood sugar readings.

Writing or visualizing your vision isn’t just about getting organized; it’s about making your goals tangible. A vision board or planner serves as a daily reminder of what you’re working towards.

Make it personal and inspiring. Use colors, quotes, or images that speak to you. The more engaging your vision tools are, the more motivated you’ll be to stay on track.

WHAT ARE SMART GOALS?

Next, let’s talk about setting those action steps with SMART goals. SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound goals. They turn your vision into actionable steps.

For example, if your vision includes improving your A1c, a SMART goal might be: 'Track blood sugar before and after one meal daily for the next week.'

• Specific: Track one meal a day.
• Measurable: Record blood sugar levels.
• Attainable: You only need to track one meal.
• Relevant: Helps you understand your body’s responses to specific foods, especially if you write down the foods eaten as well.
• Time-bound: Limited to 1 week.

SMART Goals Work because they focus your efforts and make progress measurable. Instead of saying, 'I want to feel better,' you say, 'Here’s what I’m going to do to feel better.’ And then you’re able to actually see yourself progress towards your goals. And we alllll love to feel successful, so when we can tangibly see that - it gives us the momentum to keep going.

END-OF-YEAR GOALS WITH QUARTERLY BREAKDOWN

So let’s talk about taking our End of the Year goals and breaking them down into quarterly goals (or goals that span about 3 months). Then you can further break these down into SMART goals. Let’s use 2 example goals: Lowering your A1c by 1-2 points and Improving your Energy/Reducing Fatigue.

So Goal 1: Lower A1C by 1–2 Points

• End Goal: Reduce your A1C 1-2 points by the end of December through consistent habits and measured by doctor check-ups.
• Q1 (Jan–Mar): 1 goal might be to: Track blood sugar before and after meals daily and identify trends.
• Q2 (Apr–Jun): You might add some blood sugar-balancing meals habits like swaping foods or eating protein first or adding fiber.
• Q3 (Jul–Sep): You can start to incorporate light post-meal activity, such as a 10-minute walk.
• Q4 (Oct–Dec): You can focus on increasing your activity level or the amount of blood sugar foods you’re eating and schedule a follow-up with your doctor to check your A1C.

By breaking the vision into smaller chunks it’s easier to see how manageable it is. I suggest taking the quarterly goals, and even breaking those down further into more measurable SMART goals. Ok, so let’s look at another example: 

Goal 2: Improve Energy and Reduce Fatigue

• Year End Goal: Wake up with more energy by addressing hydration, sleep, and blood sugar stability.
• Q1 (Jan–Mar): Focus on tracking water intake and aiming for 8 cups daily and starting to incorporate electrolytes as needed to support a lower-carb lifestyle.
• Q2 (Apr–Jun): Focus on developing a consistent bedtime routine and creating a better sleep environment in the bedroom.
• Q3 (Jul–Sep): We’ll add some adjustments to food options or timing to avoid energy crashes during the day.
• Q4 (Oct–Dec): Focus on adding some activity during the day to increase sleep quality at night.

These 2 year end goals actually go hand in hand. Lowering your A1C often improves energy because it’s caused by an increase in blood sugar control, and that better energy helps you stay consistent with healthy habits. 

The main thing is just to break down the goals that you want by the end of the year into small, sustainable action steps. Remember - focusing on 1 habit at a time allows you to build upon your success and reach your goals by the end of the year. Instead of trying to overhaul your whole in January and failing by the end of February. Small steps = big results if we can harness our brains’ ability to create habits. And if you missed that episode, I encourage you to go check it out. It’s Episode 14 on how to hack your brain for better health. 

ENCOURAGE ACTION 

Now, before the day gets crazy and you lose sight of everything we just talked about. I want you to take 10 minutes today to write your vision. Here’s a prompt to get you started: “By the end of 2025, I want to have achieved ____.” Then I want you set aside time in your calendar, right now, to devote 30 minutes or more to writing out your vision on a vision board or in a journal - and write your quarterly goals to reach your year end goal and your SMART goals - at least for the first quarter, but ideally for each quarter of the year.

I know it sounds like a lot. But use the examples from this episode and once you get going, it won’t feel as overwhelming. And if you need some ideas for more SMART goals, don’t forget to look in the Get Started Guide that has the checklist of small action steps and a SMART goals section to help you plan your goals.

I think that’s enough action steps for this week. But if you’re feeling really gung-ho and ready to go - choose your 1st SMART goal for Q1 and get started this week as well!

Remember, it’s about progress, not perfection. And I’d love to hear what your goals are for the year! So feel free to leave a comment or review or shoot me an email. I’d love to hear what your plans are for the year!

CLOSING

Thank you for joining me today on The Balanced Blood Sugar Podcast. Remember, vision without action is just a dream. So let’s make 2025 the year we turn our visions into reality—one small, consistent step at a time.