Tiny changes can lead to remarkable results. As you work toward consistent blood sugar control, remember that the brain naturally prioritizes immediate rewards over long-term benefits. 

This tendency explains why someone might smoke despite the risk of lung cancer or overeat despite knowing the dangers of high blood sugar. The instant gratification of these behaviors can be tempting, even when the long-term consequences are harmful. 

So, how can you use the brain’s craving for immediate rewards to your advantage when building healthy habits? James Clear, author of Atomic Habits, suggests that making a habit feel successful—even in small ways—reinforces the effort and encourages consistency. 

Let’s explore three key habits for better blood sugar control and how to make them feel rewarding from the start. 

1. Add the Rainbow into Meals

Eating a variety of colorful, plant-based foods supports blood sugar control by providing essential vitamins, minerals, and antioxidants that enhance insulin sensitivity. Plus, their high fiber content helps slow sugar absorption for more stable levels. Aim to fill at least half your plate with vibrant produce like leafy greens, berries, bell peppers, and carrots. 

How to Make It Feel Rewarding 

Healthy eating habits take time to show results, which can feel discouraging. To stay motivated, create a personal reward system. Track your veggie intake in the myTula app—each entry earns points, and once you reach a milestone, redeem them for gift cards. It’s a win-win: you’re building lasting habits for better health while treating yourself to something fun! 

2. Move Your Body After Meals

Taking a short walk or moving your body after meals can significantly improve blood sugar management by boosting metabolism and enhancing insulin sensitivity. This simple habit helps your body process glucose more efficiently, reducing post-meal blood sugar spikes. Aim for a gentle 10–15-minute walk after eating to support steady blood sugar, improve digestion, and boost mental clarity. 

How to Make It Feel Rewarding 

Make your walks or movement more enjoyable by pairing them with something you love—listen to a favorite podcast, call a friend, or play a mobile game while you exercise. When movement becomes linked to a fun activity, it boosts dopamine, making it more enjoyable and reinforcing the habit. If walking isn’t your thing, try dancing, pickleball, or stretching outdoors. Moving your body helps regulate blood sugar, while fresh air and sunlight improve mood, reduce stress, boost your vitamin D levels, and support overall well-being.

3. Manage Stress

Managing stress is essential for helping your body regulate blood glucose effectively. Stress triggers the release of cortisol and adrenaline, which can cause blood sugar spikes by prompting the liver to release more glucose into the bloodstream. Over time, chronic stress may lead to insulin resistance, making it harder for your body to absorb glucose properly. Incorporating stress management techniques—such as mindfulness meditation, deep breathing exercises, and engaging in enjoyable hobbies—can help lower stress levels and support more stable blood sugar. Prioritizing mental well-being not only improves emotional health but also plays a crucial role in overall diabetes management. 

How to Make It Feel Rewarding 

Busy days often make it difficult to prioritize stress management, yet taking time to unwind can significantly improve your ability to handle daily challenges. Try rewarding yourself each time you set aside just 10 minutes for mindfulness, deep breathing, or relaxation. Your reward could be enjoying a favorite tea, giving yourself a DIY manicure, indulging in a skincare routine, setting aside money for a massage, or grabbing a healthy (yet delicious) snack. (For tasty, blood sugar-friendly snack ideas, connect with your Tula dietitian!) 

Remember, maintaining balanced blood sugar is a personal journey. Embrace the process, celebrate small wins, and be kind to yourself. Every simple, positive change is an investment in your long-term health and well-being. Stay motivated, trust the process, and know that each step forward brings you closer to your goals! 

Sending Health Your Way!

The Tula Clinical Team

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