5. The Long Game

This is a huge win. The next step is to prepare for the long haul, because building lasting habits is a marathon, not a sprint. Let's explore ways you can keep the momentum. 

1.Build Your Support System

You don’t have to do this alone. Your support system is a powerful tool for staying on track.

• Share Your "Why": Talk to your friends and family about why this journey is important to you. Their encouragement can make a real difference.

• Find a Partner: Ask a friend to join you for a walk, or invite your partner or kids to cook a healthy meal with you. Sharing the journey makes it easier and more enjoyable.

• Leverage Our Community: You’re already part of the Healthful Healing community. Use the resources here and online to connect with others who share your goals.

2.Know When to Seek Professional Guidance

While this course gives you the tools to get started, remember that your health is unique. 

• Your doctor is your most important teammate to guide your next steps for your health. They can help with assessment, diagnosis, treatment and referrals to other health professionals where needed.

• A psychologist, counsellor or other behavioral health professional can assist with the emotional and mental aspects of your health journey.  

• A registered dietitian can guide you on how to meet your nutritional requirements while losing weight.

• An exercise professional can guide you on how to find activities in the various categories of movement.

3.Develop sticky habits

Habits that stick are more about Skill-Power  than will-power. The science on behavior change shows that the key to a  lasting habit is to:

Start small, make it easy, and be consistent.

Every time you repeat your new habit, you are strengthening pathways in your brain, making the action more automatic.

Run your habit through this quick test to see if it will hold up over time.  

• Repeatability test: Is my new habit simple enough to do every time?

Example: "I can't run for 5 minutes every day, but I can walk for 5 minutes"

• Reality test: Can I truly accomplish this?

Example: "I am strong enough to walk for 5 minutes every morning"

• Trigger-ability test: Can I link this new habit to something I already do every day? 

"After I brush my teeth I will take a 5-minute walk"

You don't have to be perfect; you just have to keep going. Every small action is a vote for the person you want to become.

3.Track your progress

•  You can make use of digital tools like these tracking apps.

• I've created some trackers for you to monitor your progress.

Download and print the handouts below to start your journey. 

4. Your Next Step: The Full Program

This mini-course has given you a taste of what's possible with a practical, supportive approach. It's a proven first step, but it is not the full, official DPP.

If you're at high risk and ready to get serious about your health, we're here to guide you every step of the way. Healthful Healing is proud to offer a complete, year-long program right here in St. Kitts and Nevis. This is not just a course; it's a team effort designed to give you the long-term support you need to succeed.

• First Phase: Attend weekly meetings for 16 weeks to learn skills to improve your health

• Second Phase: Attend regular twice monthly then monthly meetings to build upon and maintain skills learned in the first phase.

Course topics include:

• How diabetes affects your health

• How to overcome obstacles and solve problems in your life

• Deep dive into nutrition, exercise and weight management

• Building healthy habits

Who can join the Diabetes Prevention Program?

You are eligilbe for this program if you meet the following criteria:

• You are 18 or older

• You are not pregnant

• You have a diagnosis of prediabetes (confirmed with a blood test)

• You do not have a prior diagnosis of  Type 1 or Type 2 Diabetes